How To Stay Healthy & Fit Even If You Have No Time

How To Stay Healthy & Fit Even If You Have No Time

Author Name:Dr Pal

Youtube Channel Url:https://www.youtube.com/@DrPal

Youtube Video URL:https://www.youtube.com/watch?v=altjt8zrCLc



Transcript:
(00:00) you know, whatever's trending right now. Intermittent fasting is it for everyone? But because it's so popular on social media and Instagram, everybody wants to do intermittent fasting. 12 hours is fine, but maybe you can go. A lot of women after their 40s, by the way, they suddenly wake up and they say, "I'm going to change.
(00:17) " And you know, everything has to change. So the people around them are quite shocked because they like it's such a game changer. Dr. Pal. >> Dr. Sheila Nambi is a gynecologist rewriting the rules of women's wellness. >> Her fusion of medicine, fitness, and [music] food has sparked a quiet revolution. >> Her training for life method has changed how countless women think about their bodies.
(00:38) Uh walking is good, but that will not build muscle. >> The muscle is not being challenged at all because if we don't actively build it, we start to deplete muscle after the age of how many children play actively these days, Dr. Pal. >> There is no place. >> There's no place. Exactly. And the other problem that I see still prioritizing >> a lot of the exercise research is focused on men.
(01:02) So there is a gender bias there. How successful are women versus men? 10 minutes three times a day. A lot of people get discouraged because they think they have to do 1 hour every day. They suddenly discover they have big gaps of time wasters. So that's where you can introduce. Imagine those trains are your thoughts. Where is it going? Destination, origin, all of that.
(01:23) Or you can get into the train and get sucked into that tunnel. [music] And that's what meditation teaches. >> One thing that you wish that they do from tomorrow, >> listen to their body. And Before we dive in, can I be honest with you? It blows my mind that 57.9%age of you who listen regularly still have not subscribed to our channel.
(01:43) If you enjoy the podcast, the stories, the signs, maybe even laugh at our jokes, could you do us a small favor? Hit that subscribe button. It takes only two seconds and helps us keep bringing you better guests and episodes every week. I'm truly blessed to have all your support and I'm sure you will support me in the journey.
(02:01) Now, let's get into today's episode. >> Hello ma'am. Thank you so much for being in the podcast. >> Most most welcome. It's my pleasure and privilege. >> Thank you ma'am. Thank you. Thank you. Right off the bat I want to ask you a question. In your practice and also in my practice, many people have tried their diet and exercise but they're still not seeing results.
(02:23) Is there any invisible thing that we are missing? >> Um I think in my opinion uh Dr. Pal the main problem I see is that uh women I deal mainly with women. I do have male clients but I deal mainly with women. The main problem I see is that they are not really thinking for themselves. They're working on autopilot which means they are listening to influences from outside whether it's the internet or it's you know somebody the neighbor, the sister, the mother, whatever it is.
(02:54) They're not really listening to their own bodies. Our bodies are wise enough to give us the necessary information. Something is too much, something is not enough. Uh they don't do that. They don't listen to that. They go instead on autopilot. They don't recognize stress, unmitigated stress.
(03:12) They don't follow up on their sleep. Uh their diet, of course, they keep following various fat diets as you know. You know what's jumping from one to the other. It's not consistent. It's not an eating pattern. They like to follow a diet which promises magical results. So all these things don't really work. You need to think long term, which most people don't.
(03:34) They're all looking at quick fixes. Short-term, how do I get the maximum weight loss or maximum results? And it doesn't work like that, >> right? It has to be a long-term strategy. It has to be for yourself, meaning it has to be personalized. It cannot be generalized. You can take general principles, but it has to be uh personalized for yourself.
(03:53) >> Any common example that you could >> So, you see, when you look at uh you know, whatever is trending right now uh intermittent fasting for instance, right? Is it for everyone? You don't know whether it's for everyone. You don't know whether it works for you. Uh but because it's so popular on social media and Instagram, everybody wants to do intermittent fasting.
(04:14) But maybe your body doesn't respond well to intermittent fasting. And we can know that only when you actually try uh you can try it of course under the guidance of some a doctor, a health coach, lifestyle medicine physician. Does it work for you is the question, >> right? It may not work for you. Your your body may not react and respond well to uh periods of fasting that are very long. 12 hours is fine.
(04:41) 12 hours is actually recommended. But maybe you can go 10 hours, but maybe the 8our food feeding window is not for you, >> right? Uh because maybe you exercise much before the 8 hours, which means you need to refuel. So it has to be individualized and personalized in my opinion. >> Right. Right. So you know I'm a big proponent of uh timerestricted feeding.
(05:03) Yes. And to be honest I built this huge online uh uh base >> just with that little uh trick >> right >> that I used to do a lot of my patients and that's the difference between intermittent fasting and timerestricted and as you said 12 12 is I think anybody can do this. >> Yes. Yes. >> Uh when I push them to 10 as you said many people can even moderately do it.
(05:25) When I push them for 16 >> some people do have difficulty. Yes. Yes. >> In in your experience, what are the difficulties that they have seen? >> See, like I said, if it is if you have only an 8 hour window >> and your let's say you're take for example, if somebody exercises early in the morning, say by 6:00 >> and their feeding window starts only at around 8 or 9 or 10.
(05:50) >> So that means they they're fasting for a very long time after their exercise, which is a which is a lost opportunity, >> right? When you fe refuel after an exercise routine, it is actually beneficial for you. So instead, if you're fasting for a long time following an exercise routine, that's not an ideal situation. So it depends on you.
(06:12) So maybe you could shift your feeding window, shift it to a little earlier in the day or shift your exercise a little later. It can still work provided it you work around that particular person. >> Tell us more about that refueling around exercise, how important that is. So yeah, so earlier the theory was that you have to eat especially protein within an hour of exercise.
(06:34) Now that doesn't hold good anymore. >> Uh it doesn't mean that you have to eat uh protein specifically immediately after. >> Uh you can spread out your protein through the day. Uh but you do need to eat soon after the uh exercise right within about an hour because your muscles are deplete of gluccogen completely glycogen completely right.
(06:54) Uh, and if it's a very been a very long workout, then you've really depleted your stores. So, you do need to refuel. Otherwise, you tend to start to not just feel tired and feel exhausted, but where does your body go for uh glucose? It goes to the muscles, right? So, if you haven't refueled, then the needs of the body are met by depleting the glucose from the muscles later on.
(07:22) that is if you haven't eaten uh soon enough. So the um the idea is after exercise refuel as quickly as possible as quickly as your whatever your timetable permits and then eat your next meal within the time frame or the next few meals within the time frame that's allowed whether it's 8 hours or 10 hours. Huh. >> But I I I also have seen that not not too many women can do the very short feeding window.
(07:54) Uh 10 is fine but eight kind they find it difficult. They find it difficult. >> Yeah. Find it difficult. >> When you say uh refueling right after the exercise is what? Carbs, protein. >> A proper you can have a proper meal. >> Proper meal. >> You can have a proper meal. uh before exercise just a small quantity of carbohydrate with very small quantity of protein is more than sufficient but post exercise a proper meal is fine right and you will feel hungry you will feel like you want to refuel if you listen to your body that's what I meant when I said
(08:22) listen to your body right you will feel like you want to eat so have your meal have the first meal if it's morning have your first meal soon after exercise >> right so I I tell my patient is there's always a question whether workout needs to be in a fasted state. >> Uh well will that maximize the results and uh do you know >> of of exercise or maximize the results of weight loss? >> Maximize the results of the weight loss.
(08:47) And also there is some uh debate that the exercise itself the building muscles >> if you're on a fasted state >> um the anabolic hormones can work a little bit faster is what one school of thought is >> right. Uh but my usually I tell my patients that don't complicate this too much.
(09:08) Uh as you said if you feel like you are hungry some patients are able to do fasted workout very well. >> Absolutely. Absolutely. I uh personally I prefer to work out fasted >> fasted. >> Yeah. I I don't really enjoy uh you know exercising even with a small quantity of food but not many people can do that. They do want a small amount of food.
(09:28) Also Dr. I think a lot of the exercise research is focused on men. >> Men >> Yeah. So there is a gender bias there. >> So when and women react and respond differently to exercise. Right. So the now there's a lot more research including women or at least separating the genders and looking at the statistics to see whether they have the same results.
(09:54) Right? like going too low in calories or energy intake doesn't women don't do well on that. They lose a lot of muscle mass as well when they go too low on energy intake which is not an ideal situation. >> Right. We don't want to we or we shouldn't want to lose muscle mass especially Indian women. >> Yes. >> Because we already have sarcopenia.
(10:16) We already have low muscle mass and that's the worst case scenario. So if you already have low muscle mass and then you are uh not taking in enough energy uh then you'll start to lose muscle as well. >> So we don't want that situation >> that situation. So let's say a person listening to this podcast uh so is confused about the fasting window and exercise because it's a very common question.
(10:40) >> Yes. >> So the solution that you're suggesting is that listen to your body. >> Yes. >> And if you can continue the fasted workout, it is well and good. But if not, don't force yourself to be in that 8 hour eating window. It is okay to preuel and also have a nice healthy breakfast right after. Yes. >> Okay. Super.
(10:58) >> You mentioned about sarcopenia. >> Yes. >> Uh can you explain to the audience what that means? >> Yeah. So uh sarcopenia is a condition where the quantity of muscle mass that an individual carries is less than adequate. And there is a chart that gives you adequate, less than adequate, very poor etc.
(11:21) So what we find is that um Indians and maybe a lot of the Southeast Asians but Indians particularly do carry a lot less muscle mass than than their Caucasian counterparts for the same size body size. >> Right? So their frame is larger and they carry more muscle mass. we our frame is smaller and we have less muscle mass but we also tend to have more fat.
(11:49) So we may be uh heavy on our scale but much of it is fat not muscle. >> So and then when people talk about weight loss what they should be looking for is fat loss not necessarily definitely not muscle muscle loss. So this is a uh uh not a very good condition simply because we know now that muscle is an endocrine organ.
(12:13) >> Muscle is an or not just for locomotion, not just for movement. It produces uh molecules like the mioines which travel to various parts of the body including the brain and the gut and the bone to produce several beneficial effects. >> Myioines are chemicals. >> Yes. They are molecules released from a muscle that contracts.
(12:37) So just movement, any movement releases myioines. And there are many many different kinds of myioines. They go to the brain, they go to the bone, they protect the bone, they protect the brain. Uh in fact, some myioines have been called the hope molecule >> because they cross the bloodb brain barrier and increase optimism in the brain.
(13:02) Right? So just movement I mean can you imagine that just moving increases optimism but and and we know this right you you go for a walk and you come back you think very differently from the of the same situation right so before your walk after your walk the situation looks very different you're more optimistic you're more you're more cheerful your affect as they call it is more positive >> so um >> so muscle is a very very important organ and we are learning more and more about it now.
(13:35) Uh and all women, men and women should look at building muscle >> because if we don't actively build it, we start to deplete muscle after the age of 30. >> Every decade you're losing muscle, especially because all of us are sedentary. Most of the time we just sitting and gone of the days where we lift and push and pull and do you know housework or any physical labor.
(13:56) So the muscle is not being challenged at all. it deteriorates, we start building gaining fat. It's not a very good situation. >> So, we have to actively look at building muscle, strength training in other words. >> Yeah. >> So, in your practice, uh I see what I see in my patients is that >> many people are hesitant to do any kind of exercise to start with.
(14:18) They think walking is more than enough. >> Uh walking is good but that will not build muscle. >> No. >> Uh so, you have to uh ex progressively exert your muscle. Yes. Progressively work against resistance. >> Progressively work against resistance. >> Resistance. So the the dumbbell or the barbell is the resistance or your own body weight like push-ups, squats, etc.
(14:39) they quantify as own body weight exercises, right? So when you work a muscle against resistance, that means something it's not used to doing. >> So when you're doing something you're not it's not used to doing, you're challenging the muscle. >> And when you challenge the muscle, it grows.
(14:57) It grows because the brain sends signals down to the muscle recruiting more and more muscle fibers to face the challenge that you are placing it. So let's say lifting the dumbbell, it's a heavy dumbbell. So you need more muscle fibers to to lift that weight. So the brain signals the muscle recruit more fibers and so more fibers are recruited.
(15:18) So progressively as you keep increasing the uh uh weight that you're lifting the brain keeps sending signals to recruit more and more fibers and that's how muscle builds >> and this can be built at any age. >> It can be built at even 90 year olds when you challenge their muscle they tend to grow.
(15:37) Of course it's better when you start earlier. Uh it's more effective when you start earlier but it's never too late. >> Never too late. >> And you said muscle is a hormone. >> Yeah. Uh it's an endocrine organ. >> Endocrine organ which can Yeah. Muscle is endocrine organ which can act as a hormone releasing. >> Yes. Yes. >> Where uh you know in my patients what I see is that I say that yes working is good but you know you have to do strength training >> uh because um many people are focusing on the number on the weighing scale.
(16:09) >> Yes. And people step on the weighing scale every day and they get demotivated, >> discouraged >> and uh but we have seen or you know your practice as well where you may not lose the weight but you may lose the inches. >> Yes. Yes. Yes. >> Do you recommend to uh patients to actually check their fat? >> Absolutely.
(16:30) Absolutely. Fat percentage not necessary because the dexa scan is expensive. You do have the other thing machines which uh uh measure the uh bioelectrically imp impedance with bielectrical impedance. It gives you the fat percentage that can be used as a as a number to guide you by. It's not very accurate.
(16:49) It's not as accurate as a dexa scan, but it can be used. But I do encourage people to use the simple inch tape >> because when they uh like you said, they may not lose too much of weight on on the scale. The number may not move but they may lose lose 2 in on their waist which is indicative of fat loss specifically >> because around the abdomen >> when you when the abdomen starts to shrink it means that you are losing both intraabdominal as well as the subcutaneous fat on the abdominal and that's a good thing. Mhm.
(17:19) >> So, uh it's a very good thing to use an inch tape, a simple inch tape. Waist measurements, hip measurements, you know, thigh measurement, that's a good thing to do. >> And um when you say measurements is that uh they have a number. Yeah. >> And then you document that on a diary or a piece of paper. Yes. >> And then you need to check that every >> check that every every two week if you're on a program, every two weeks you can check that.
(17:46) And uh and jumping on a scale every day is not really uh advised you know because even from morning to night you can the weighing scale uh can differ by 500 g even once a week is more than sufficient. I always tell people your goal should not be the weighing scale. Your goal should be what will I do right? That means I have control of it.
(18:13) I will let's say walk 30 minutes 5 days a week. I will strength train twice a week for 40 to 45 minutes. Uh and then you can get even more granular and say I will walk at this speed or cover this distance or I will introduce HIT once a week or I will lift this much of weight and I will increase the weight that I lift by the end of the month.
(18:32) That those are very specific goals >> rather than the weight on the scale which is a result >> right the weight weight on the scale is a result of your activity. Correct. >> And you have control over your activity, not the scale. Very often you don't have too much and it can be very discouraging when you don't see that movement on the scale.
(18:53) So it's it's good to have control over what you are doing. >> It's empowering. >> It's it's really good. Yeah. It feels good. Ma'am, you you hit a right point on specific goals. >> Yes. >> U you know in lifestyle medicine we have been taught that the goal should be smart. Yes. It's specific, measurable, actionable and everything. >> Can you tell a person listening to this podcast? >> Yes.
(19:16) >> How can they make a specific goal like for example next week in terms of exercise? >> Yeah. So something really really simple. First of all, where are you at right now, right? An assessment is really required because uh you you can't your goal will be very different from the next person's.
(19:37) So let's say you do what we call the um 12minut walk test. It's a it's a basic assessment to see how far you can walk uh or walk run for in 12 minutes. So let's say your number comes as you know you're walking maybe 1 kilometer. >> So you can set a goal as simple as I will walk 1.2 kilometers by the end of next week or 10 days. >> Right.
(20:05) Right there you've set yourself a certain target. So that means you can gradually increase the your speed in order to cover that 1.2 km within that 12 minutes. >> Right? Then you go on to let's say strength training. >> So you you are just starting and maybe you are using say 2 kilos >> to do a shoulder press exercise. Now each exercise you you usually use a different weight.
(20:30) You don't use the same weight for all the body parts and all the exercise. So let's say you're using 2 kilos to do a shoulder press starting. >> So you could say as a goal, I will increase this to 3 kilos by the end of 2 weeks or 3 weeks, right? Depending on your ability. So a beginner will usually be able to increase quite rapidly >> increase a weight because the strength gains are quite rapid.
(20:57) uh they will reach a point where the it plateaus. You really can't push too much beyond a certain point but for a beginner it's quite rapid. So you can have a goal of I will make it 3 kilos by the end of 3 to 4 weeks. >> Once you get the form of exercise, the way you're doing the exercise once you get that right with no mistakes then you can slowly start to increase the challenge that resistance that we were talking about by increasing the weight that you lift.
(21:26) So it's goals that are very specific. So in your cardio, you can have a goal. In your resistance training, you can have a goal in your flexibility. So maybe you do yoga. >> So yoga improves flexibility and body alignment. So you could have a goal of let's say I will improve the form of my surya namaskar or I will increase the number of surya namaskar I do from this week to the next.
(21:49) >> I see. >> Right. So those are very specific goals and then you'll be able to tick off those goals and if you have say eight goals and you tick off six that's that's a huge success. >> Why is there a decreased muscle mass in Indian women? Are we genetically predisposed? >> Yes, we are genetically predisposed and you know there are theories evolutionary theories about uh the Indian babies being born very very small you know with lower muscle mass.
(22:20) Uh so and then we are overfed so there is a lot of fat accumulation not muscle in the initial stages as as babies uh so we don't necessarily grow up in our childhood days there's not that much movement you know and especially today where children are really not physically active. So then you're not challenging your muscles or your body again but you're still continuing to eat.
(22:48) continuing to have a wide choice of food available. So there's fat accumulation but not enough of challenge to the muscles. >> So play I mean how many children play actively these days Dr. Pal? >> There is no place. >> There's no place. Exactly. There's no place. >> There's no place. When I'm in India, I used to play cricket with my kid.
(23:07) >> Yes. >> Every ball >> Yes. >> I'll have to wait for 2 minutes for the car to pass. >> There's no place. And even when there's a sidewalk when somebody is walking there is a store where they say baji and >> right right >> so it is uh it's >> it's unless the parents are conscious >> yes yes >> and the other problem that I see is that they are still prioritizing education >> absolutely >> over any kind of physical activity.
(23:36) Absolutely. Um, so I see small kids having this >> huge back, >> huge backition bags. They come home only at 4 p.m. and they tution 5:00 p.m. come back at 7:00 p.m. Dinner, sleep at 9:30, wake up at 7:00. >> Very true. >> I think 5 to 7 they they only have limited number of times >> and uh if we don't focus on physical activity at that's what happened with me.
(23:58) >> Yeah, >> my mom I mean she she's amazing. She has done so many things for me, >> right? >> Um the physical activity part was not focused that much. So I grew up not focusing on any kind of sports activities at all. It's like it's not like I I'm going to be Virat Kohli. Uh [laughter] but at least a little bit of a moment.
(24:17) >> I wish if I was exposed >> right >> maybe that would have built up a little bit. >> Definitely definitely like my childhood Dr. Pal was uh full of physical activity. Is it right? >> Yes. because we lived in UTI. I'm born and brought up there and the schools there and you know nature and outdoors and uh we had a lot of physical activity >> and it's all uphill and downhill and you know so so for me it came naturally but I know that it's very hard for people who have not established that foundation of physical activity like you rightly
(24:54) said >> right and I think it's a social problem also in a city like you said where is the space for children to even playm M >> right there are not Chennai is not too bad they do have we do have parks but not enough for the population right not enough free parks the roads are so bad you're worried you'll either get hit by a bicycle or a bike or you're falling into a pothole or a manhole >> right so it's it's it's I think social it's not just an individual problem it's a social problem >> social problem >> the fact that you got exposed to
(25:32) physical activity early in your childhood. How did that influence your adulthood? >> Hugely, hugely because uh even when I started medical college, as you know, it's such a grueling course. >> There's really no time to uh you know, think about exercise, but I never forgot it. >> Meaning I would try and do something somewhere. It wasn't regular.
(25:55) It wasn't something that was uh structured in any way, but I would try and do something. Uh and then when I went to do my post-graduation in Manipal, I discovered they had a very good gym. >> So I would go to the gym and I was the only female >> in that gym. So it was, you know, they would turn the the male PGs would turn around to wonder like what is she doing here.
(26:20) uh and then soon after I uh finished and came back, I uh trained to become a trainer >> and which is why I started teaching women exercise in groups as well as my pregnant women trained my nurses to teach antiatal postnatal classes. So exercise has been a huge huge influence in my life and I saw that the lack of it was a huge influence in other women's lives >> which is why I introduced it as part of my prescriptions.
(26:51) Uh and I think it's it's such a gamecher Dr. pal cuz just a small amount, it doesn't even have to be 40 minutes and 1 hour. Just a small amount can change everything from your mood to your motivation, positivity, right? >> Wow. A person listening to this get motivated right away, ma'am. >> I hope so. I hope so. >> I want to do But if a person listening to this wants to start somewhere, >> Yeah. Yeah.
(27:17) >> Where should they start? >> Just start small. >> Small. >> Just start small. 10 minutes three times a day. You know, it doesn't like I said, a lot of people get discouraged because they think they have to do one hour every day. >> And now, who recommends 150 minutes minimum in a week, which is about 30 minutes 5 days a week, which is which is really doable because we have 24 hours in a day, >> right? Uh so when I tell my clients to write down what they do from morning to night right from the time they wake up
(27:47) they suddenly discover they have big gaps of time wasters where they're just scrolling the internet or they're just they're doing pretty much nothing. So that's where you can introduce just 10 minutes and it doesn't have to >> tell me about that. You ask your clients to actually what do you do >> to write down from morning to night >> what do they do like wake up at 6:00 6:00 to 6:30 they are looking at their Instagram right then they go for a bath then they take a shower then they whatever it is and so from hour to hour
(28:16) they write down what they've done >> I see >> and then they themselves discover >> wow this is a huge time waster from 2 p.m. to 4 p.m. I actually have a huge gap uh uh uh uh time frame where I can introduce my exercise >> or meditation or whatever it is that they want to introduce. >> When you see it in black and white, it's hard to say I don't have time.
(28:40) >> Cuz if you notice that's a very common excuse. I don't have time. >> But if you write it down, you and me will also find there are many many gaps in our day where we can actually introduce the things that we want to introduce. Uh so let's say they find a time block right >> that they oh my god I have like 15 20 minutes >> yes >> what should they do >> start start with just walking start with just walking around the block you know uh and start at whatever pace you want to start it doesn't have to be very fast
(29:10) but then start to increase the pace so that you cover a longer distance and then start to increase the time that you >> spend walking. So if you have a whole 30 minutes, go for 30 minutes. But if you have two 15 minute segments in a day, that's fine. Do 15 minutes in the morning, 15 minutes at night.
(29:29) Right? So once you start doing that and then you start finding the change in your body, then you start the strength training. You introduce strength training. Even once a day, once a week, >> make it twice a week. Minimum requirement is twice a week. You need to work the same muscle at least twice a week.
(29:46) So if you do work your shoulders on a Tuesday, you need to repeat it on a Friday or a Thursday, right? So introduce strength training at least twice a week. Then you start to okay, I do have an hour, right? You suddenly discover >> we do have an hour. >> I do have an hour. So if you're doing 30 minutes of cardio, 20 minutes of strength training, you have 10 minutes for stretching.
(30:09) >> So you could do 10 minutes of yoga, >> right? You don't need to do an entire hour of yoga. Unless you love it and you have the time, that's fine. >> But I'm I'm saying if you have only one hour, you can actually do a lot in that one hour. >> What is the minimum number of minutes or >> I think an hour Dr. P.
(30:28) >> An hour. >> I really think you we can afford 1 hour in 24 hours. I really think so. >> But 1 hour is sometimes very difficult to find. >> It is diff it may be difficult to find as a >> as a beginner >> as an entire slot. Uh >> you may find it as break it up. You can do 20 minutes three three times a week. Uh sorry, three times a day or 50.
(30:51) >> You can do that. >> That's what I'm trying to say. Exercise snacking it's called. Correct. >> So you don't need >> educate us about exercise snacking. >> Snacking. Yeah. It's as good. It's been found to be as good as doing a whole hour continuously. So if you have 15 minutes three times a week, three times, sorry, three times a day. Fine.
(31:08) That's fine. And what is interesting is when you do just 15 minutes, you can actually push quite hard because you know it's only 15 minutes. >> So your intensity can actually go up. So if you have 15 minutes and you're at home, you don't even need to get to the gym. So, if you do a series of squats, lunges, push-ups, even if it's a wall push-up, um maybe a Bulgarian squat, you do a plank, a circuit of say six, seven exercises, three circuits, 15 minutes, that's good enough.
(31:41) So, if you do the you pretty much choose one exercise to address one body part or a group of muscles, let's say, and repeat that exercise three times, you're done. >> Done. done for the whole week if you do it on a day. >> Um you know in my uh new me program we have a lot of women. >> Yeah. >> And I keep on educating them to do strength training and people really focus mainly on the diet >> and they don't want to do exercise.
(32:09) So we introduce group >> zoom sessions. Right. >> Excellent. >> But that person is telling me that >> what will I do in the group when other people are doing I don't know where to start. Should we do >> you mean strength? You mean for strength? >> Ah, for strength. >> Strength. Yeah, >> strength. >> Why don't they start with own body weight exercises? Things like squats, lunges, uh plank, holding plank, uh ab crunches, reverse crunches, >> just own body weight.
(32:36) >> Own body weight. So if you have to uh decide a plan, let's say for somebody listening to this, >> so you could say that okay, so you have 15 minutes three times a day or four times a day, >> right? So you only in the first 15 or the second 15 you're doing strength training let's say >> okay so then what you can do if since you have only 15 minutes you can split it up into upper body and lower body on two separate days >> you you may not be able to do all of these in 15 minutes.
(33:04) So, choose only the upper body exercises, the plank, the bent over rowing, the uh push-up, right? Or and the ab crunch, maybe four exercises that address this upper body. And you do that on Monday and you do it on Thursday. >> Then on Tuesday and Friday, you do the squats, the lunges, >> uh the uh Bulgarian squat, the reverse squat, all of that.
(33:26) >> Wow. >> I I've never seen a passionate gynecologist pushing for strengthening this [laughter] much. Why? Why ma'am? Has this have you seen patients gotten better? >> Yes, absolutely. Absolutely. Can you tell us? Diabetes has uh control is much better when you do strength training and you build muscle.
(33:46) When you think about it, what is the organ that uses glucose the most besides the brain? It's the muscle, right? So, the more muscle mass you have, the more active, high quality muscle mass you have, the better your glucose control. And I've seen this in pre-diabetics and in diabetics where their requirement for the drug has come down considerably once they build enough muscle mass.
(34:10) >> I see. How is that tied down to gynecological health? uh PCOS PCOS >> polycystic ovaries which where the the women with PCOS do have it's metabolic syndrome associated and tendency to diabetes pre-diabetes weight uh and of course their lipids may be all over the place when they start strength training even the lean PCOS so you you have many PCOS patients who are very thin and then they say we don't want to exercise because we don't want to lose weight these are the women who are ideal for strength training M
(34:44) >> because it addresses the problem. You get your heart rate going, you build muscle, you make your body more insulin sensitive, which is what we need for diabetes and pre-diabetes. >> Wow. Wow. >> Yeah. >> Super ma'am. Um we kind of like covered a little bit of everything but uh any right time to exercise if let's say we have to >> I I always say exercise when it's right for you because some people you know prefer morning prefer but I think when you do it in the morning and you get it out of the way you tend to stay more
(35:19) consistent >> because sometimes the day just doesn't go as planned right so then you know you say okay I'll do it in the evening but something comes up. So it's if you can finish it in the morning, great. >> It's very good. >> So we did some uh research in uh in the muscle response with physical activity >> uh and the timing of the day.
(35:43) >> So sometimes it aligns with the circadian rhythm where the insulin is picking up at 2 p.m. >> 2 p.m. Absolutely. Absolutely. >> The injuries are much less if in the afternoon period. Nobody has a luxury to train in the afternoon. I don't think >> it is the best time. >> Best time. >> Yeah, it is the best time.
(36:01) >> But you know it interferes with people's lunch then you're working. Where do you exercise? If you do have the luxury to do it, great. >> Great. I would say >> but most of us don't and you are saying that it is better to just get it out of the way in the morning so that we cannot plan the day sometimes things happens.
(36:17) Super >> I want you to educate our audience in terms of training and food >> in the 28 day cycle in a women. >> How should they plan? >> Yeah. First I think they should start uh use the first two months to track their cycle properly. >> So that by that I mean track how they feel, how they what their energy levels are.
(36:46) uh just that without really exercising or doing anything just understanding for themselves their own cycle. How do I feel in the first half of my cycle? How do I feel in the second half? When do I start having the cravings if I have cravings? When do I start having my mood changes? Right? So track at least one or two cycles so you're very sure okay this is how my cycle plays out.
(37:07) Then you start to kind of understand that we know that in the first half of the cycle which is that's the time when the woman feels a bit more energetic right so she's able to push harder she's able to do higher intensities in her cardio she's able to lift heavier if she's doing the strength training so that's the time the first say uh 12 to 14 days where she can really push her limits then you come around ovulation and the post ovulatory Right? So that time that is the second half of the cycle just before the period at this time the energy levels may start
(37:42) to wayne may start to decrease you can continue to uh do the same level of strength training no need to increase the weight >> till about day 16 17 18 >> okay >> right after that you'll find not everybody okay let me let me put the caveat there not every woman goes through this but then they may have this PMS they may have bloating pain, breast tenderness, also food cravings and real drop in energy.
(38:12) >> Focus more on yoga, pilateses, slower walks, you know, a more relaxed longer duration walk. Uh it's more like a recovery, active recovery, >> right? So if you it's this is called cycle sinking. >> Cycle >> sinking >> sinking >> cycle sinking. Right? So now not all women experience this though. I know women who have absolutely no problem at all.
(38:36) right through their cycle they're fine. They do you know you they keep increasing their weight second half of the cycle they're able to increase weight uh train high intensity so it's completely individual but by and large there is this fluctuation of hormones the estrogen progesterone is higher in the first half of the cycle preparing for pregnancy then ovulation happens and if you don't get pregnant then the hormones drop ready for the uh uterrine wall endometrium to be shed which is your period right so this goes on every every month. So you have to first
(39:09) identify does this happen to you? Are you getting tired or low on energy, low on motivation also um sugar cravings, things like that premenstrually? Understand that first. >> If that's the case, then do a more relaxed uh you know workout because if you try and push yourself at that time and then you don't succeed because you're tired and low on energy, you start to get demotivated, >> right? And then the self-criticism sets in.
(39:38) you say oh why am I not able to you know things like that so you have to be that's what I mean by body intelligent body awareness you have to be very in tune with your body >> so you should know your body >> know your body a lot of us override the signals right hunger is a signal >> fullness is a signal >> all of us are guilty of overriding the fullness signal right just one more piece one more piece one more piece we are full but we keep pushing beyond that we are overriding riding the signal.
(40:06) It's like a thermostat. You keep overriding the thermostat. After some time, the thermostat is spoiled, >> right? And then it doesn't work and then you have no idea when you are hung when you're full. >> Yeah. >> So, and this starts from childhood. Dr. Pal, if you think about it, children are made to forced to finish what's on their plate, >> right? They'll say no, they don't want, they're full, but they're forced to finish.
(40:30) So then you're constantly overriding your satiety signal. But that comes with the Indian culture of not wasting the food. >> Absolutely. Absolutely. It is cultural very much. >> That's not the same in the US. >> It's not. Yeah. >> The same US. >> They will not even feed the kid. [laughter] >> True. True. >> The kid needs to take by himself.
(40:49) >> Right. Right. True. Yeah. >> But I think that's a wonderful point. I think we shouldn't forcefeed the kids >> right from the childhood. That has a untoward consequence when they turn an adult. >> Yes. Yes. >> It's a relationship that they develop with food. absolutely a a very dysfunctional relationship because food is used as punishment and as reward as well right so then that gets ingrained into our brain what do we do when we are um you know we have some discomfort anxiety we're feeling a little low depressed we reach for food what do we
(41:23) do when we are feeling joyful happy we reach for food >> even as adults >> so we don't eat just for hunger >> we eat for various reasons which is fine. I mean food is a social um and you know it's something that we must eat uh socially. We must enjoy it with family. All of that is fine. But when the relationship becomes dysfunctional that's when problems happen not just in terms of weight but it can go on to um uh abnormal eating patterns right anorexia bulimia all of those problems also >> also. So, so I think in my opinion I
(42:01) think in in aspect of gut health as well. >> Yes, >> it's very critical that everything needs to be having a very good foundation. >> Yes. >> Right from the childhood that is like a really important and I still feel like parents are feeding their kids just for their personal satisfaction. [laughter] >> Yeah. Guilt. Guilt. Yes.
(42:22) Yes. And many patients you know even in our program they come to us and then to be honest what they do is they just went out >> they just looking for some kind of an opportunity to see whether I could get any support. >> Uh they keep on thinking on the same thing repeatedly and then they say that you know I cannot do this.
(42:40) >> What is your take on that and how should a person do this? >> Yeah. So I think the first thing is to understand that um understand that our thoughts are not necessarily us >> right our thoughts come into our mind and we can change those thoughts right so that's the first thing to understand it's I always give this analogy Dr.
(43:04) Pal just imagine that you are sitting on a uh platform station platform and you're watching trains go by >> uh imagine those trains are your thoughts okay >> right so you can sit and observe them and look at okay what is the speed what is the color of this train where is it going destination origin all of that or you can get into the train and get sucked into that tunnel right so that's the difference between being objective about your thoughts obser observing them, observing their nature, not getting sucked into them.
(43:39) Right? And that's what meditation teaches. That's what mindfulness teaches. Being in the present moment, recognizing that your thoughts are there, but they not necessar you don't necessarily get need to get sucked into them. And a meditative practice, just doing it five for five minutes every day encourages you to do just that.
(44:01) It encourages you to understand that those thoughts that are entering your head can be changed. The root can be changed. That's rewiring. And that's what cognitive behavioral therapy does, right? It questions the thought. Is this thought really valid? Where is the evidence for the for your thought? It just questions that.
(44:21) So when you get into the habit of doing that, then you realize I don't need to believe everything that comes into my head. M >> I can change what I'm thinking. Right? And that's what positive psychology also teaches. Positive psychology is not positive thinking. They're two [clears throat] different things. Positive psychology is the science of leading a good life, >> of science of happiness, science of a well-lived life, right? And that doesn't mean that you don't have stress.
(44:50) It doesn't mean that you don't have difficulties. It means how do you deal with the stress or this negative thinking etc. How do you rewire your brain to live a better life. So these people who come who believe that they cannot do it or give up because of their beliefs they must um understand that they can change those beliefs.
(45:15) >> How long does that take? Usually >> I think it depends on the person is >> it depends on the person but when there is constant I always tell people to um start doing some meditation mindful meditation because that helps them to first recognize their thoughts to understand that that thought is something that's coming into their head and that it can be changed right so once they start doing that I think in a couple of weeks with the right guidance like from you from your team I'm sure they'll be able to change their
(45:47) perspective. >> I'll tell you the practical difficulty here. U I am a big uh proponent of heartfulness meditation. Yes. Okay. I do uh that actually changed my life. >> Right. >> Because I was able to visualize my thoughts as you said. >> Right. Right. >> And uh before that I was a spectator rather than hopping on the train.
(46:05) That was a wonderful analogy. Super. >> Yes. >> Uh I could see the reaction. Many people ask me how do you do so many things? You were in the US, you were in India, you were >> I'm asking you that question too. >> But I'm telling you that I think in the last five six years since I've practiced this technique, I think I have built up the bandwidth.
(46:26) >> Yeah. >> To cope up with the requirements uh that I want to do >> right >> and I could clearly see a difference that I'm getting better every year. It is a difficult thing but I'm working on that. >> Yeah. But a patient in our program if we ask them to meditate >> the first thing that they come and tell me is I close my eyes >> I cannot even sit for a minute I feel rested >> so the question is what is happening when you're sitting in the minute a lot of thoughts are coming that's fine >> that's fine just to observe those
(46:58) thoughts that's all you need to do no you know this concept of clean clear your mind uh uh remove all let your mind be empty that's possible. >> It's just the observation of those thoughts and sometimes those thoughts can be very difficult thoughts. >> You know, I think that's what troubles a lot of people because a lot of difficult thoughts come in.
(47:20) But if you really just sit with the thought and observe it like that train passing in the from the platform, you're observing it. You can actually look at it and change that thought >> and the in the way that it is affecting you. >> Absolutely. Because the thoughts provoke the emotions. There's some controversy of which comes first the emotion or the thought right but whatever the thought affects the emotion and the emotion affects our behavior right because once you like this patient of yours who says it's not working and I'm giving up the
(47:52) emotion is dejection depression then the behavior is doing nothing >> doing nothing >> right so if we change the thought into I can do it there are small goals small wins which I will celebrate. Then the emotion is positivity, optimism and the behavior is continuing the next step. >> I mean our lifestyle medicine curriculum we they talk about social connectedness as well.
(48:17) >> Yes. >> And uh do you think that the relationships and the social connectedness is tied down to your thoughts and rewiring? >> Oh absolutely absolutely. The people that you associate with hugely influence you in so many ways. Uh we the studies have shown that when two people who are very close get together everything syncs up. Their brain waves sync up.
(48:44) Their biosynchrony even their bodies the way they their body language everything syncs up. Oxytocin hormone increases with touch. When we touch each other, hug each other. Um there is a buffer to stress when you have somebody who's really close to you. Whether it's uh the stress of an illness or the stress of a tragedy when there is somebody you know who's there for you who's just there for you you know uh just puts their arm around you and comforts you or whatever or listens to your ranting and raving whatever it is uh it buffers that stress
(49:17) it also helps in recovery you know there's been research Dr. where they looked at the recurrence of breast cancer recurrence after remission >> and found that those who had social support had less recurrence than those who didn't. So it's even as powerful as that >> and on the and then of course behavior it influences behavior.
(49:42) If all your friends drink a lot, smoke a lot, don't exercise, eat out a lot, order in, the chances are you will too. M >> whereas if your friends are quote unquote health freaks >> you know exercise a lot they eat healthy the chances are you will also embibe that. So the influence of social your social connections is huge.
(50:03) >> Many people have asked me I promote no late night eating >> so I said you know try to the >> completely >> strict rule is around 600 7:00 p.m. >> Yeah. uh but if you want to at least extend to 8 or 9 p.m. but definitely not more than 9 p.m. So many people take it religiously and they're seeing wonderful results but every time I go out when somebody sees me the only complaint the husband is saying that because of you I'm not getting any food at all >> the wife is saying is that uh I am changing >> yes >> but my family is not supporting me
(50:36) >> uh what should >> very common >> very common Dr. But I do think that in educating a woman and empowering a woman is the starting point because most often she's the one who runs the family, >> right? She's the one who runs the nutrition, the nutritional gatekeeper as they say. So >> I think they will find difficulty but if they stay their course, the family does come around and if they don't, well, it's too bad.
(51:07) It's too bad for them, right? You can't change other people. But if you stay the course, I've seen a lot of people do fall in line. Yes. Yes. They do fall in line. They grumble a lot initially. Mother-in-law will grumble, the mother will grumble, the husband, like you said, will grumble. But slowly, especially when they see that the woman is serious >> and her she's changing, her body's changing, her outlook is changing, they will come around.
(51:32) And I think it influences children the most. Even if the husband and all that are not the children watch their mother and they learn they learn. I know that my parents both my parents were very active. My father used to play tennis. My mom you know w were religious about my her walks. My mother's father maternal grandfather who was also a doctor was also very much into all the habits you know walking regularly eating with a whole variety of vegetables uh sleeping early.
(52:04) this these memories of childhood stay with have stayed with me. >> So I think in ch the influence that people have on others is more about what they do than what they say. >> Right. Like you said you you live whatever it is that you're preaching. >> So then the influence is there. It's not not what you're saying, it's what you're doing. And that's really important.
(52:28) >> Right. Right. Of course. Of course. I I keep telling this to many people that uh you know you are the role model for your kids. >> Absolutely. >> You if you don't do the kids will not do. >> No. >> And there's no point in because we as an Indian community we do everything for our kids.
(52:46) We will not take care of ourselves. >> Yes. Yes. >> But they think that you the point I'm trying to make is that if you don't do anything that is a disservice. >> Absolutely. To your kid. >> Absolutely. >> Absolutely. And there may be a time in the children's lives where they are hugely influenced by their peers, right? And so then you may think what's the point you know I'm doing all this but they are influenced only by their peers.
(53:08) But believe me as they grow older it's the memories of their parents and those habits that will stay with them. >> Wow. Ma'am you have been a role model for many of the physicians because you look really fit. >> You look really fit. How young are you ma'am? >> How young I am? I'm 56. You're 56. You don't look like sex at all.
(53:30) I told you so many times. >> And you think that your good habits contribute >> exercise? >> Exercise. >> Definitely Dr. P. >> Definitely. I think it has a huge influence on every aspect of your health. You know, your skin, your hair, your the muscle tone, everything. And of course food you know vegetables the quantity of vegetables the diversity of the vegetables you eat uh that really plays a very hydration all of this plays a very important role but I think overall it's your mindset >> your mindset let's say a person listening to this podcast and uh there
(54:06) let's say a 25 year old is listening 35 year old is listening 45 year old listening >> with these three age categories is there anything that you could tell them in terms of positive psychology to prevent worsening their mental health. >> Yeah. I would tell us a 25 year old >> um first lay down the foundation.
(54:26) Build a really strong foundation. Foundation of habits whether it's your food, your sleep, your exercise, your thought process, all of that foundation is most important because that's what will hold you in goodstead later on. Once you have that strong foundation, very difficult to shake that even when you go through hardships later on.
(54:45) M >> so because at that's the age where you can really push your body you can build a lot of muscle because you can push a lot so lay that strong foundation a 35year-old I think should start looking at start thinking about bone health muscle health uh mental health uh setting her boundaries very important um >> setting her boundaries with the >> with the family with the with the with the friends with co-workers with in her job in her career all of that she needs to start thinking about.
(55:16) >> Don't be people pleasing as what you're saying. >> Absolutely. Cuz that's something that we're very you see very commonly, right? They just deplete their own energies. So start thinking about is this what I really want? As I said in the first question you asked me and I said autopilot most people go on autopilot.
(55:32) Recognize that in yourself and start doing things that speak to you as a person, not just to please society and family and whatever it is. We are a collectivist society. So I do understand that we do we can't we don't break away from this but you can do it in a way where it also satisfies what you require. I think we can do both.
(55:56) I think we can >> is that a very fine line that we should >> it is a fine line. It is a very fine line >> you know because when you get married into a family it's the entire family. Correct. You know, so it's a fine line, but it can be done with difficulty, but it can be done >> slows, small wins. >> Yes. Yes. >> And putting your foot down for something >> gently. Yes.
(56:20) Yes. And start doing that as early as possible because when you start doing it later, then people are a little shocked. >> You know, a lot of women after their 40s, by the way, they suddenly wake up and they say, "I'm going to change." And you know, everything has to change. So the people around them are quite shocked because they're like not used to this.
(56:38) >> Yeah. >> But that affects the mental health, ma'am. >> Not putting your foot down. >> Yes. I think so. >> People pleasing. >> Yes. Absolutely. Because you're you're betraying yourself >> basically. You're betraying yourself. And how long can you keep doing that >> and stay happy? So um I'm not saying go completely against the grain and rebel and no but within the situation I think you can stand up for a lot >> and stand up for the right thing and stand you know so when you do that you you you're you're telling yourself that
(57:11) you're important I am important >> and that's that's that's really critical. >> No I wish somebody has told me this before to be honest I learned the hard way >> hard way. Yeah. >> And now I know that you know only putting myself in a firm stance. >> Absolutely. Absolutely. >> That is a very very >> Yeah. >> That came only through social media.
(57:34) >> Is that right? >> Yeah. >> Is that right? >> You know like when I got popular initially I used to say yes to everything. Everything >> I was like yes yes >> I can imagine. Yeah. Yeah. >> I slowly realized that >> I will get burnt out. But I was a people pleaser to start with anyways. >> Right. >> If anybody cannot do the duty, I will do the duty for you.
(57:53) >> Right. Right. Right. >> Right. So, but that really I started saying no. >> The first time I said no, I couldn't sleep that night. >> I [laughter] was like, pal, how can you even do this? >> Yes. >> So, then I realized that I got more time. >> Yeah. >> And I decided to focus on what really matters. >> Yeah. >> Uh what really matters.
(58:12) >> Absolutely. But that is not the case to be honest in an NRA community in an Indian family. I'm telling you >> because to be honest we don't have time at all for family memb >> and we are completely busy no help at home and I feel bad for the women >> mainly because they are the bonding factor for the whole thing >> right >> how much they can do >> how much they can do and they have been >> pushed by the family members >> uh to push even a little bit more >> that is where I think that they should understand >> because they don't have help and
(58:48) support. Yeah. Yeah. Yeah. >> The social character that they're talking about friends very very Yeah. Very limited. Very limited. >> Very limited. >> You cannot just walk into a person's door. >> Right. Right. Right. Right. >> So I I strongly believe that things should change and hopefully >> with all your wise input from this podcast.
(59:08) >> Uh >> I hope so. So even small things make a difference. They really do make a difference. >> Ma'am, how about a 45year-old? A 45 year old now is crossing over into post menopause, postmenopause. They need to start protecting their bone health, their muscle health, their brain health, >> right? And also pruning their social connections, >> right? Is it right? >> Yeah, I think so.
(59:36) In fact, in fact, studies have shown that older people have less connections because they truly believe they want to keep the ones that uh are valuable, >> matter to them, >> matter to them. And it's a huge myth that older people get more depressed and get sadder. That's not true at all. >> Yeah.
(59:56) There is a psychologist called Laura Castensson who does a lot of work uh uh with this elderly aging population and she did find that you know it's not so true it's not true that older you get you get depressed or you get because if you are mindful and intentional about your life where you keep your circle uh because you're aware that your time is limited.
(1:00:16) >> Yes. >> So you don't want to keep doing new things. You want to really value and treasure the things that you've done that you've enjoyed the people that have been there with you through your life, your journey. You want to maintain those circles. Um you want to keep your health at its optimum.
(1:00:35) So 45 plus you would look at preserving >> right and I think keep learning. >> Keep learning. >> Keep learning. reading, learning, uh, keeping your brain, not just doing puzzles and soduku, but learning new things, you know, new course, meeting, meeting people who can teach you something, having the mind to accept and learn. I think that's important.
(1:01:00) That's what keeps us young actually. >> Young actually. >> Yeah. >> Or listening to the podcast. [laughter] >> A person listening to this podcast, they will definitely get motivated to do something. one thing that you wish that they do from tomorrow. >> Listen to their body and um don't allow too many outside influences to control the way you live your life.
(1:01:26) >> Wow, that's deep. Thank you so much for your time and I'm definitely going to bring you back again in the podcast. We'll discuss more, man. >> Yes. Thank you. Thank you so much.