The Diet Fix You NEED ! | Celebrity Nutritionist - Shiny Surendran | Dr Pal

The Diet Fix You NEED ! | Celebrity Nutritionist - Shiny Surendran | Dr Pal

Author Name:Dr Pal

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

Youtube Video URL:https://www.youtube.com/watch?v=rsvXAsUP42c



Transcript:
(00:00) liquid calories are pretty dangerous for a lot of people whether it's a milkshake cold coffee or if it is a fresh juice we have no clue so the calories keep adding up every kind of like Quick Fix weight loss I strongly believe there's a problem with it I know that's you know where you can just help a client lose 10 kgs in one month right you can go on liquids you can just be on protein shakes just eat a lot of protein and you're done right but what are the repercussions in this modern era do you think is it easy to be healthy that's
(00:30) the biggest challenge and it's across age groups they bloated they have flatulence they have gir and a whole bunch of other gastric issues that is why gastroenterology actually has boomed the last like 10 years please focus on 10 to 19 year olds because the incidence of insulin resistance is very high and if you look at why this is gone up they're not walking enough they sleep late okay Gadget usage has taken over and because of the pandemic there was this entire pH where we were cooped up at home and then that kind of spilled
(00:58) over anybody who looked into it would be like know what is this happening what is the damage that you're doing to your gut it's very distressing to see that you know they lose weight in a jiffy they ended up having severe hair loss you know it even triggered like a autoimmune hydration is such a huge problem I've met clients who drink just one glass of water which means 200 mL or Max 250 ml they become bald they've gone for hair transplant correct so who's making money there hello guys this is Dr pal manikam
(01:29) welcome to another episode of our podcast series gut feeling with Dr pal I am more than excited to bring my friend shiny surendran on this podcast she is a celebrity dietitian she doesn't want me to call her that because she really loves her job she's passionate about bringing good quality evidence about nutrition to people and this podcast was personal emotional was lot of fun I had a lot of lots of fun in this podcast if you are somebody who's looking for answers for your questions for example if you're looking for uh Solutions
(02:03) whether you are lactose intolerant gluten intolerant whether you should use supplements like omega-3 fatty acids whether eating bread is healthy or not um you know what kind of nuts that you should eat whether you should take supplements like omega-3 fatty acids and what does Celebrity actually do during their transformation we talked about siaarti and danush all these celebrities angle how they transform their uh actual life uh with Fitness and diet so I'm sure you will enjoy it let's dive deep into it before that I want to make three
(02:35) announcements number one our podcast is being available in audio format and also in video format in Spotify Amazon music and apple please look that link in the description and number two because it's a 1 hour long podcast episode many people have told me that this is too much for me to watch so we have cut short like highlighted portions like 8 to 10 minute uh in unpublish in a separate Channel called YouTube clips Channel with gut feeling with Dr pal please check that link in the description as well we also have a
(03:04) shorter version with one minute real being published in gut feeling with Dr pal Channel shots and reals and that link is in the description as well I also wanted to introduce to you my holistic gut health program we call it as new me this is a very natural way to restore your gut health I have passionately put this together and I'm sure that the results that we are seeing in this program is phenomenal uh because this is what I do in my California BAS practice we have found out a way to translate that into an online based
(03:33) practice so where everybody else can get benefit out of it as well so if you're dealing with obesity PCS hypothyroidism fatty liver or any kind of metabolic diseases if you want to restructure your gut health please check the link in the description and also in the pin the comment s just called new me Health if you need more information it is in the website hello shiny thank you so much for being in the show I'm I'm a huge fan of you and again thank you for your time being in the show thank you Dr P it's such a you know fantastic feeling to be
(04:01) here and we all big fans my entire team was so thrilled to meet you the other day at the chosen conclave thank you and you you are a very popular nutritionist here dietitian in Chennai and not only that I really like your ethical practices uh which really really I'm not saying just because of camera I think you have established a name just pure Hard Work Talent and doing ethical practice which is very difficult in this uh modern er um so the discussion is going to be like just pick some experiences from your
(04:35) patient population and then see what we can give to the audience so that they can learn from the conversation so first I'm going to start by saying that this uh world has been like changed very very fast in the last like 5 to 10 years so in this modern era do you think is it easy to be healthy there are too many distractions there's food available at the touch of a but it's very challenging challenging it is it is because uh you know you're busy watching some shows and then one episode takes you to the next in few seconds
(05:10) right and you end up sitting in front of the television and then you might get hungry when you're watching a movie for say three three and a half hours and that's when you think okay why don't I order something and I think that's the biggest challenge and it's across age groups I think that's the most difficult thing and I'm sure you must be seeing a lot of clients or patients who come with a lot of gut issues they hardly move right and then so they bloated they have flatulence they have gir and a whole bunch of other gastric issues and I
(05:37) think I'm sure you have too many patients struggling with these challenges a lot a lot and I think that is why gastroenterology actually has boomed in the last like 10 years compared before you know like in 2000 um in the US gastroenterology was the most sought of the practice because uh the government in the US said that okay every patient who turns 50 we will pay pay you to get the screening colonoscopy done okay so we do a camera in insert into the rectum go all the way into the large intestine and make sure
(06:09) there are no pre-cancerous colon pops and then we remove it so 20210 was a golden period in the US after 2010 there was a lot of GI issues that you will not even seen in the past so commonly every second patient walking into my office will have some kind of a bloating issue okay and I do see the struggle and especially for an Indian Community in the US it's not easy at all it is not easy at all you know I'm talking about the help and the resources that is available in India is not available over there so they have to take care of that
(06:42) on the top of it taking care of being healthy is a huge challenge huge challenge in your practice if you have like a busy working professional when you are telling them to be consistent in their eating habits what is the main problem that you are saying oh my God yeah I think that's the biggest issue I'm glad that you asked and uh it was spot on because consistency is the biggest challenge reason being when a person seeks appointment and there'll be a sense of urg urgency to get the appointment they would really push it to
(07:11) get a slot ASP and when they come they'll say I'm ready to lose that weight and that I've been struggling to let go blah blah blah and then later when the entire process starts and when we start chasing it's a never- ending Chase because they wouldn't show up for followup sessions uh they wouldn't want to post any pictures so we create a WhatsApp group and we request them to post pictures of what they're eating and drinking and all of that and also monitor the neat Galleries and uh details about exercise and bedtime and
(07:39) all that that will fizzle out in the next two weeks and after that there are people who pay up the money and they go missing and then we'll be like you paid for my services please come and aail it you know so that's the kind of conversation that happens but then there are some who are very ready to take action so I think we also have a Readiness questionnaire sometimes that helps to gauge where the client is and how ready they are to take action and uh sometimes they break it down so much just to make it much easier and uh if
(08:08) they go on holidays you know what it is Vacations or it could be a cousin's wedding or something and they might just eat and binge for that entire weekend and they'll be like we don't want to see your face we don't want to come anywhere near your clinic and we'll be like it's okay just come over there's no judgment right just come we're not going to scold you we're not going to be upset with you we just want to see how to navigate through this and how to get on you know to the or rather resume the program again so that's the kind of conversation
(08:37) we have and as you said it is not easy it is challenging consistency is the biggest problem and that's why we have a psychologist on board so according to different age groups so if it is a child who's struggling with childhood obesity we have a person who's 30 years old so that psychologist is damn good with children and there's somebody else like say for instance a politician or I'll say a businessman uh we have have someone who's 55 plus and she's seen a lot in life and she also teaches in a college and she can handle all these
(09:06) people really well so depending on the age group of the client we refer them to specific psychologist they use cognitive behavior therapy and the results are amazing so is this the same as a stress eating Behavior yes right when you're stressed out the only thing that you're looking for is food yes that's a pattern they might have picked up from one of their family member as they were growing up yeah I I still remember meeting with someone from the film industry and uh this girl said every time as a child she
(09:35) would cry and uh her mother would get so annoyed because she would really cry loud and then you know that'll go on for quite some time she used to just stuff food into her mouth so when this person came to me for consultation and she said every time there was a rejection when she didn't get the desired role she would just order for Biryani pasta noodles fried rice and Allah she will sit and eat yeah so and as we were talking she went back to share about this because I did ask about how she grew up because few kids grow up in
(10:06) their grandparents home or they would live with say our uncle's place you know they're probably from a village but then they were growing up in a city in a relatives house and a lot of things change there and they pick up things from their environment and that actually dictates their adult life their food choices the food behaviors isn't it amazing H the the medical literature behind this is like so consistent so you know we were doing some research on mice okay right where we actually uh you know we have a way to create depression in
(10:40) mice it might sound really how do you do that it's like uh removing their um uh favorite things it's like a animal research there's another angle to it whether it is ethical but animal studies when you do compare depressed mice versus a normal mice based on their activ level Bas on the activity level if you give food to these two groups right the depress mice eats faster much more and more variety than the normal mice oh my God okay so relatable H it's so I then we figured out that uh the craving for this you know we call it
(11:24) a stress eating but it's not actually stress induced eating the stress itself is being caused because because of the lack of hygienic habits in the past which is the connection between the gut and the brain and when you look at the actual neurotransmitter right at the molecular level of the brain whenever they eat this biryani whenever they eat the dopamine is being secreted right to the intestinal level gets transmitted to the brain convinces the brain that okay this is what you want at the time of stress and as you said it could have
(11:54) picked up from the uh childhood you are telling from a clinical standpoint I'm just telling you from the pathophysiological standpoint in terms of how this is so consistent the problem with this is that breaking the cycle will take time it's not going to be a quick fix and the reason that people are not consistent is that they want Quick Fix results yes yes yeah you're right have you faced it what are the strategies you have given to your clients I me is there something you know that you really had this urea moment and
(12:24) it seemed to work huh so I used to be really blunt with my patients right away upfront as soon as they walk into my office when they have like an IBS irit B syndrome they are expecting a medication from me they want an endoscopy okay camera test to look into the stomach and the gold I will not do it the first question I ask is what do you eat when do you eat and when do you sleep and they don't want that from me okay and being a doctor their mind thing is that okay so I'm coming to you I need some prescriptions I need some investigations
(12:57) I need to let me know that I'm good I will I will say right of the bad that okay you are normal instead of wasting money on that donate it to my charity so I'll say that uh I'll say that uh you know you there's no point in giving you medications if you are not on board with this concept that this is going to take a long time it's not going to be a quick fix if you are looking for a quick fix you not like my strategy there are other Quick Fix Solutions go and see some YouTube channels okay how about the psychosomatic connection with
(13:32) IBS I've seen that a lot my mother-in-law has IBS I have few friends who have it we have some of the clients who have it and we have seen like for example I remember in college I started in WCC so during Masters you have to take classes right so the entire team sits the other side your professor sitting there and we are supposed to take class and I used to have nervous diarrhea the very thought of you know standing there and taking class because my undergrad didn't have this kind of an approach I started in another colle a
(13:59) Government College and then when I went here it was like it was okay for the ones who had studied the undergrad also in WCC because that was how it was taught in that college so the sheer nervousness and also for public speaking that was also a big issue in in the initial days of course of course um I would have a very upset you know my stomach upsets would be really so if you look at it um before giving a presentation or before exams yeah yeah the nervous the nervousness so that's why they say go with your gut right any
(14:32) kind of nervous situations you feel a hollow feeling inside the abdomen first and the reason for that is the again the neurotransmitter signal starts from the gut and not from the brain so in your case that neurotransmission presentation is increased colonic motility causing to have you you know diarrhea or ball movement just before the event some people people will be very hungry some people will have nausea and some people will have palpitations where you know they're really anxious so all this is a behavioral mechanism and you will not
(15:14) believe like I told you every second patient walking into me have some form of irritable bubble syndrome so what we do is we have a GI psychologist oh specified giy special super GI psychology is a program in the US okay and all they do is just GI patients and uh in my uh practice I have a GI psychologist I have a GI dietician so it is just focused on this IBS and uh all the F sensitivities alone wow that is not being picked up in India yet but I'm pretty sure it's going to come soon um so that is how strong the
(15:55) mind and the gut is connected and when you know people are doing food craving stress inducing the problem is that they don't see the results right away they get demotivated there you go instant gratification and then the cycle starts so I think the answer to the question is I I am very blunt upfront and then I say that uh this is going to take some time and it is depending upon how much amount of damage that you've done to the body in the past so let's say that you have been abusing your body for the last 10
(16:24) years it is not reasonable to expect a return to normaly in 10 months it will take some time it will take some time and then you know weighing the biggest mistake that people do is they go on the weighing scale on a daily basis you're right all right you see that in your practice yes yes yes you're right and we can't explain every gram uh you know of the fluctuation yes and that's when the dexa or El a body composition analysis comes in handy com in hand so so all this we talked about now this is being compounded by the information on social
(17:01) media there's too much too much all of us are there all of us are there yeah all of us there any experiences with you where people are showing this real and then say that okay should I have to do this yeah there are a lot of these um direct messages that come asking can I go ahead and do what you have said or oh recently there was a real where I said uh these are the five worst Indian breakfasts oh there was a lot of backlash of course it went viral but uh I didn't expect this kind of reaction you won't believe uh one of the dishes
(17:31) where I had mentioned was opma usually when opma is prepared opma or poha nothing but carbs right so in your opinion upma is not a healthy breakfast yes because it has suji which is white in color that's that raava that we call it and it's polished but if you were to add or rather replace that with broken wheat or maybe kinwa right or even Millet right even the vermac can be a millet vermac and you also have traditional rice varieties like Ki or else map samb there are the broken varieties that's available with which
(18:05) you can make a opma and if the opma has 70% vegetables that'll be fabulous and if you're going to eat this with a coconut chutney which has roasted Bengal gram in it or else peanuts added to it at least somewhere you are enhancing the protein but then the kind of comment that came was like oh opma has a lot of protein it has fiber the K has fiber that is the curry leaves and then the TKA that you're going to do is that with the Dal that is just one teaspoon of it and I was like okay fine I need to relearn nutrition all over again so
(18:36) there are people who just get carried away by a lot of things that's coming in the social media and they should also check the credentials of the person who's there because you do have digital creators and you do have professionals like us and there are also people in between who have gone through an experience of perhaps a weight loss or maybe that they went through a biggest challenge and then for years together they did something and then they had a breakthrough and and they're out there to put out information with very good
(19:02) intentions right but then how does everyone have a discernment is the question how do you filter out the information which is right for you and when they ask questions that's when we send a meaning I manage my page so I send them a reply telling uh I don't know your details I don't know who you are how tall or how short and you know I don't have any of the data this is a general information but the people who come to the clinic sit through a one hour comprehensive assessment and it is customized according according to you
(19:30) and also this U you know also how much is the budget for your food correct uh what are your work hours like how often do you travel because we do work with clients who travel for 26 days a month right so without knowing all of that we can't just give a blanket prescription correct that's the issue let me ask you a question as a dietitian how do you make a healthy opma so the recommendation is always like replace the white raava or the suji with any of these broken wheat or quinoa and all that add 70% of vegetables to it
(20:04) if you want you can even add a little bit of crumbled paneer or else tofu to it in case you like the texture yes or else you can add peanuts to it so the idea is to get in as much of protein as possible because 73% of the Indian population doesn't get adequate protein we all know that icmr had put out this information sometime back and fiber again is a very big issue and because of which there's constipation there are people suffering with a whole bunch of other gut related issues so to poop every single day first thing in the
(20:33) morning without coffee as a stimulant or tea as a stimulant I think it's a huge achievement and very few people it's a blessing so if you're able to go and cleanse your bubble without a stimulant you're a blessed Soul you're in good condition I'm sure you would agree with that right it's a sign of good health yes it's a sign of good health uh but uh people think that you have to have ball movement every day that is not needed okay so physiologically everybody has Bor different in terms of colonic morality um so the again the brain gut
(21:03) connection differs from person to person uh it doesn't have to move every day okay it could be once every two days so many people bring the six-year-old kid to me and then says that you know this he is having a ball mov once every two days but that ball mov is normal so it's not like you know on that Bristol School uh scale it's not hard it's not diarrhea it's a normal 3 four uh scale of a tool so which means the frequency of that particular person colonic motility is normal for that particular person so let's say a guy who's having a ball M
(21:39) once every two days is now having once every four days the change in frequency is the problem and the change in consistency of the stool is the problem it's not about having daily ball M this is for the American population that you're seeing back home or the Indian population here in general in general in general for everybody uh but again the the problem is uh people don't understand the consistency of this toool pattern as well so they think that uh in general they think that even if they don't have a ball movement every day
(22:13) it's a problem not necessarily not necessarily but majority it turns out to be a problem because of change in consider of the toool as well okay so that is the slight slight difference so I'm coming back to the opma many people hate obma right I hate ubma but thankfully you know I remember in a flight they have these dubbas wherein you add hot water and yeah there's one particular brand which I really likeed in fact yes in fact I met that Madam yeah yeah so it's called easy eats Foods I used to hate upma but I happen to like it and then we
(22:54) all got Awards uh by the south Indian Chamber of Commerce and then on stage I went and I told that ma'am ma' I hatea but youra is like kick ass she said I wish I could record and then use it as a promotional video so I'm still confused about the 70% thing the vegetables vegetables reason being see the general recommendation of vegetables is around uh 2 to three cups that will come up to anywhere between uh 300 to 4 of vegetables now if it is salad it's Loosely packed okay but if it is a vegetable like a cout or else a poral
(23:31) then it is like tightly packed and there's a lot of vegetable that gets in so you're getting a good dose of fiber okay which will help stabilize your blood sugar your cholesterol levels and of course helps in weight management improves the satiety and all that and uh people eat vegetables like a pickle it's only that much in the plate right your reverse method works that's exactly what we you know share with our clients also and another thing is fruits so you would rather order for a C or else like say aisu or else some dessert or maybe even
(24:03) a baji bond Vada or perhaps even puff rather than eat fruits right some really take the effort to go ahead and have fruits and all that but again over there they might end up having juice right yeah so then the fiberous loss fi is L so the adding vegetables let me ask you this is fruit juicing that bad uh it depends on who for whom reason being the ones who have say acanthosis you there's a lot of skin tags pigmentation on their forehead and around the neck and all of that or even having a high wasp ratio and all yeah so there could be insulin
(24:37) resistance women with u a lot of heroism say PCOS and all of that then non-alcoholic fatty liver disease right now it's called as mfld yeah so all of those you know if you notice they shouldn't be drinking juice at all because it's high glycemic index as well so we definitely ask them to cut down on very sweet fruits like grapes or else even like you know large bowls of watermelon or having jack fruit or mango and all of that it's only for that particular condition but otherwise if it is a child who's into sports you
(25:08) know who plays 2 hours in the morning and 2 hours in the evening and then has so much of sweat loss definitely it's a great source of antioxygen as well as electrolytes so it's very subjective to who it is who's the person who's asking this question what is their requirement their calor expenditure and are they are they a child or an adult or it's a geriatric and whether there are any conditions yeah in India When I visit here I always see that whenever order fruit juice now it's they're asking me with sugar or without sugar okay have
(25:41) you seen that yes yes I think it's probably because uh individuals with diabetes are asking without sugar or perhaps there are some health conscious people who want only pure juice what do you think no I'm asking why do they ask why do they put sugar in the FR oh like that you're right you're right so there is always this logic you know I would always tell people like you know if I were to give you say six oranges would you eat all the six at one go no we might eat one or perhaps two that's it but then if I were to give you a glass
(26:14) of juice you will gulp it down correct correct right in the next 5 10 minutes it will be over now for that glass to fill up say a 250 300 ml glass of fresh juice concentrated one not diluted I would need five to six kala oranges extract the juice and then fill the now that's a lot of calories and that amount of food that you know that liquid that's going in and we not chewing if you were to chew an apple or else orange the jaw is moving and this sends a signal to your brain and then the feeling of satiety kicks in but that doesn't happen
(26:44) with juice your brain thinks you're just drinking some water some liquid right that's it and whether it's a milkshake or else like a cold coffee or if it is a fresh juice we have no clue so the calories keep adding up so these liquid calories are pretty dangerous for for a lot of people but again there are lean people there are super you know Physically Active people we work with a lot of sports you know Sports person so for them we do recommend two three glasses of juice see that's you brought a wonderful point that you know
(27:12) everything is individualized yes you cannot put on umbrella term that okay juicing is bad correct uh so you say you know fatty liver yes of course because most of this is fructose yes fructose is metabolize in the liver correct and then if your liver is compromised already then it doesn't make any sense but my angle to this is um when you for example the ABC juice okay the most popular one be if you actually look at the fiber content on the juice it's only .
(27:41) 1 G you're right if you actually have all three I mean nobody eats be raw but I'm just saying if you include that it's 3.5 G of that same amount the problem is we need 25 G of fiber per day correct okay so juicing will not give you the fiber you're right uh so that was the major that was your concern as a gastroenterologist correct that is my major concern of the juices right you're right if uh you know as you said Sports people if your metabolic rate is very high if you're physically active I think it's reasonable to
(28:15) include juicing on and off uh that's what I usually say whenever they is any patient coming into my office they already have some kind of insulin resistance or some kind of GI issues in that I you will not believe how much I will shout fiber fiber fiber okay and to a point that people will say he is cyber okay is this the Indian Americans I meaning or the nris nris yeah nris uh but you would be surprised white people their conception of fiber is lower based on the report of us uh food report okay but Indian people living in
(28:57) the US fiber I is even much lower than them oh my God that's scary that is very scary because salad has been a part and parcel of their childhood right from when they grow up salad has been one of the thing so even though they had other junk foods and everything salad somehow they include it and they don't feel like it is a punishment to them when we say salad to our community they feel really that it is a big punishment and as you said the amount of vegetable consumption fruit consumption significantly lower in
(29:30) Indian Community at least in my patient population the point is if I ask them to add more vegetables the first thing that they say is you come to my house and you cook you tell me you should start another business okay a vertical which says Dr pal approved Chefs of home chefs or because lack of time yeah you're right ah right I'll tell you me and me and prya so we have two little kids I go to work at 7:30 I come around like you know 6:30 7 and I all have this YouTube and all those content creation sometimes and Priya also works kids go to school
(30:07) comes back at 3:30 we need to drop them at all these classes we come the last thing that we worry about is fiber but I'm sure a lot of planning happens over the weekend meal tripping would be there lot lot of planning significant amount of planning I've seen PR sharing a lot of you know recipes and what she needs which is amazing correct and that didn't happen overnight you know we also had we were robes before and then you know we learned this and the purpose of the social media was to you know like convey the message that
(30:38) what we learned and you don't do the same mistake the pre-planning to be honest we plann like four or five hours over the weekend in terms of okay so what because we know once the week starts there is no way that we're going to prioritize all this before so meal prep has been a big part and parcel of our life recently and coming to you um you seem very passionate about what you're doing any any particular reason for it or you just thought that okay so you this is coming to you I was very bad as a kid all that I would eat is th s
(31:10) and a lot of potato fry that's it used to hate vegetables perally constipated huh yeah so my mother would CA what age was this this was what uh third fourth fifth standard I see six and my brother I have elder brother and he would eat tons of vegetables so she would keep pointing to to his plate and say look at your brother learn from him why are you like this blah blah blah and then I would fall sick often that's another thing from 600 onwards like I'm a bookworm so school I used to spend a lot of time in the library and with the
(31:42) dusty and all that I became asmatic I had allergic bronchitis and I was sick and another factor is like 7th 8th and 9th I had typhoid jaundice malaria so my mom said you're getting all of this and I would lose school you know school I think close to 15 20 days I would miss out in school because I would fall sick then during one of those episodes is when Amma mentioned that you know you're not eating properly uh your immunity is really low you catch every infection which is coming during the season and that's when I realized okay I don't want
(32:14) to get poked the injections and there was a lot of fear and then drawing blood and then that's when something shifted and then I started eating vegetables and I noticed how much it improved my health and uh wow yeah so from then on everything shifted W you started you started started getting into this wow wow beautiful so we we talked about all this we all this we will come to a client angle okay a person comes to you when you when they ask you for weight loss Will you focus on weight loss or will you focus on Fat Loss fat loss fat
(32:48) loss yeah because um earlier when I started my career it's been 25 years now long back uh I didn't have all the facility or I didn't have the resources didn't have the money to have one Hi-Fi client meaning a clinic and all of that but slowly whichever gym I worked in I would always push them to get some kind of body composition analysis machine so I used to work in Fitness Studios for a good 10 12 years after that I worked in a Medical College as a lecturer in the part of the sports medicine department so we had access to dexa we had body
(33:17) composition analysis machine and we also use skinfold calipers and do the anthropometric measures for the sports person so that way whenever I got those resources we went ahead and used it because then we could show numbers so when you're working with guys like say Auditors or else be it any client who understands only numbers we had to show reports or show uh these kind of values then they would get it otherwise just sitting and talking you know you speak to them for half an hour and at the end of the conversation again they asked the
(33:45) same question when they walked in so it's like starting all over again so that's when I realized no you need to show them numbers and then they would get it I see uh so a BC report made a lot of sense Tex tell audience what is bcas uh body composition analysis you must have seen a lot of these fitness centers having this mission where you key in your name and height weight and age and all of that and then you hold the handle and then it actually sends a very weak current and if you have more muscle the muscle has water so that
(34:18) becomes a source of you know conducting electricity and uh the resistance is offered by the fat which is in the body so then it clearly shows how much of subcutaneous fat that is the fat under the skin skin and also the fat around your abdominal area that is your visceral fat and so then you clearly understand how much of bone weight you have how much of muscle mass you have so the focus will always be preserve the muscle or if possible increase the muscle then automatically you will notice that your fat percentage PO on
(34:45) beauti so weight loss is all about fat loss fat loss yeah in India where do we get the BCA you do have a dexa but that costs around 3,00 3,500 and not everyone can afford that is one next thing is fitness centers will have this Bia machine or BCA uh but we should understand there could be error of 3 to 5 percentage the reason being you're supposed to measure first thing in the morning if possible or else at least after digesting a big meal so between meals is a good window to check another factor is if you've been eating say for
(35:15) instance if you check in the evening there could be a lot of variation and uh if they have had a party and if there was a lot of alcohol intake they would have got dehydrated so that's not a good time to check so if you measure your wait say for instance 7:00 a.m. in the morning before you eat breakfast that's a good one right or also before the exercise because again you end up sweating sweating that is one and women around the periods one week before one week after we request them not to check not check that is one and then the
(35:46) mission also comes with its own set of instructions anyone with a pacemaker or else an implant implant they cannot get on the skin and simplest is actually to take a measuring tape if not anything the tailor has a tape right just go to a stationary shop get a tape and just measure the waste of ratio or just the waist ratio itself waste measurement so take an in measure around your belly button belly button and then measure around the widest part of the hip correct and then you calculate the ratio waste to hip ratio whr whr especially
(36:18) for women it's a very critical number yes it's a very critical number so what we do in the clinic is we measure the chest okay right under the AR that is one next is the waist that is the end of the rib okay right the narrowest part of the face that is that is the waist and then right at the navl will be the abdomen and then we ask them to keep their feet together and uh measure around the butt uh widest part the widest but so then we get the hip value then we measure the thigh okay the upper thigh as well as the mid thigh
(36:51) measurement and also the arm yeah so when we do all of this itself either they will see some changes you know with every followup session they notice the but will this measurement translate into body fight percentage how do not necessarily this doesn't show it's only an indicator but we have a this thing machine yeah yeah B we have the BCA machine yeah that helps see in a small Clinic like our where we are 10 dietitians and then uh every month we would see 150 to 200 patients or clients but then it's a individualized and only
(37:21) on appointments we take it Walkins are not uh encouraged so then we spend like 1 hour sometimes even one and a half hours depending on the medical history we look into all of that so at that time I think it's this is what we can do but dexa it's a huge investment so there are requirements when we do need dexa that time we refer them out to the diagnostic Labs so let me tell you the US picture ah yes I'm very keen to know what's happening there us picture okay so here in India when you get the BCA in the gym
(37:51) you have to sign up for the gym or you just work in on you can you can because they give for complimentary sometimes they charge 300 rupes 300 rupes yeah but then that's still fine and we usually open it up for anyone to come and check we do camps camps in the sense because we at least raised the awareness to say you might be thin but you don't have enough muscle mass and this this could be a problem for your metabolic health so we educate them and then we put out information in social media and they come and check and go that way they have
(38:21) a report to have a look at it and then let them think M over it and then they will take action they'll go meet some dietician some trainer or somewhere they get healthy they happy most important thing here is that the lean uh MUSC mus what happens in the US so so the skinny fat is one of the most important problem in the US okay so I was pretty big before I was 100 kilos and then I I lost okay I lost what was your Turning Point my turning point was I had a health care when I was seeing a patient so at that time I was like um I
(38:57) just finished you know I I thought I was very successful in my career coming from a middle class family I did my mbbs in a prestigious Institute then I went for masters in public health and then I did my uh MD gent medicine for 3 years then I did AB gastroenterology then I got specialized in specialized procedures you know like endoscopic ultrasound going into the pancreas taking biopsy with the pancreas putting stent in the liver where the pancreatic cancer is obstructing the bilary drainage you name it there's
(39:24) nothing else that I can do you've done all the super special I've done all the super special that's it right so I felt like okay good wow there is a meaning to my life and that life was about to end oh my God right after so then I was like okay so what am I doing and everything and I'm talking a lot in social media right now but I didn't learn any of this during my medical curriculum nutrition not chapter there very small chapter and it was not focused maybe now it is changed I don't know but when I was AIC student it was
(39:58) not there um even if it was there it was not that important because it doesn't come in the exam question [Music] paper I think all of us studied like that yeah yeah this will come for an essay for a five mark for a one Mark yeah exactly and multiple choice multiple choice yeah let's go we have never had a long-term 10 Mark essay question on nutrition we always had how to treat heart attack okay uh nobody focused on how to prevent heart attack you should be on the board of studies every Medical University I will
(40:32) right yeah I will be so then uh I started learning all this now so then I lost uh time restricted feeding was one of my go-to thing which really helped me which really helped me the mistake I did was I'm very open about it that while I was doing it I lost weight but I also lost my muscle I got really lean I didn't do that much amount of exercise that is needed for the muscle preservation so I was lean but that is how I came to know about the skinny fat uh where I was lean nobody would have ever told me that you are fat because I
(41:05) was very lean you stepped on the machine my body fat percentage was 35 and that is where my light bulb moment was like okay so this is not what I wanted so I worked on body fat redistribution after that but coming back to the situation of checking body fat percentage in the US is that every gym has it and then you walk in you say I'm going to sign up for the gym you step on the BCA get the results and you say bye-bye okay and every nutrition store has it you know in the US it's like a one it's a supplement store is like you
(41:42) know every other uh store is a supplement store and you walk in they give you a free BCA analysis okay now being from a medical professional I do know that it is not as accurate as a dexa scan but you don't need a dexa scan exactly because you this works this works help you also have the small monitors small monitors um that's a baseline whatever you do you compare the same with the same BCA thing absolutely that's the easiest way to it's easiest way be consistent in monitoring I strongly feel that all men should
(42:13) definitely Indian men should definitely have one BCA analysis at least one time in their life in my experience um you know women has a leeway of having increased body fight percentage because of of their hormones and everything in men we say that you know more than 20 22 you fall into that overweight obes category but for women you have a leway of like 25 26 what is the average body fight percentage that you see in your practice in women I would say 35 to 55 percentage 55 yeah easily you know we do have clients who
(42:48) are like 130 140 we even have one person who's like 170 let me ask you this you know people are so obsessed about the weight but when you explain about this body fat percentage do they understand they don't no even the most educated don't there are times that they've gone on programs which are highly restrictive and they are like I lost that 30 40 kgs and all that and I would just simply sit there and was like okay good for you and then I see them after 6 months or one year and they have gained more than what they
(43:19) lost yeah so that's sopic obesity this is exactly what you're talking about and then these are Highly Educated professionals people andly and I think it's also because they're hanging out with people who are extremely skinny there's a whole lot of insecurity that kicks in and they're like I want to do this at any cost okay so don't give me all of this I want the numbers going down I want the sizes going down that's how they talk and you're like you can't just sometimes you just choose not to work with certain
(43:49) people because the the mindset is not the same yeah it's not the same they don't get it you know because see we know what will happen see if you start losing we diet you know where you can just help a client lose 10 kgs in one month right you can go on liquids you can just be on protein shakes just eat a lot of protein and you're done right but what are the repercussions correct okay the gut health really goes for a six disbiosis leaky guard name it they will face all of that they'll end up losing a lot of hair and then you might dress up
(44:20) nicely but then you know when you look at your body there could be a lot of sagging there could be a whole bunch maybe you just need to slather so much makeup in order to look good or there are people who lose a lot of hair they go for fillers they're going for a lot of treatments in order to compensate for the changes that's happened to them my God people have lost hair they become bald they've gone for hair transplant correct correct so who's making money there the dermatologist the plastic surgeons and then there's a lot of loose
(44:45) skin because they've lost so much of muscle and and the ditian already because that's how it has I'll tell you I'll tell you a story I'll tell you a story you know I don't want to mention the name but you know there are lots of supplement companies right correct where they do meal replacement shakes yes yes meal it's a huge hit it's a huge hit there are multiple companies like that in the US I can talk about the companies in the US because nobody cares it's called Octavia Octavia um what they do is they just
(45:20) remove the meal and they give you shakes they you packet and powders and everything yeah I will uh tell you the situation that I had okay this is an Indian patient who went in the US who was there for like 15 years comes to me uh for abdominal bloating that is a complaint and what has happened is that he was pretty big before and now he has lost close to 30bs which is around like 15 kilos in a span of a month okay he came with abdominal bloating and abdominal pain um so I said okay you know something must is not right um
(45:56) let's do the blood work everything is severely deficient in micronutrients vitamin D vitamin B2 everything was like so low I mean I have seen low vitamin D number this was like the lowest I ever seen and the micronutrient as well was very low I said okay so we'll give supplements and then we'll take it from there but the worst thing that has happened was I did the endoscopy for him for the pain I have never seen such a bad stomach ever in my life oh my God I have done close to 10,000 endoscopies in my life in my experience okay such a bad
(46:33) mucositis where the complete lining of the stomach is ripped out oh my God it's completely ripped out I was like this is was it because of him going on this kind of a uh it's because of the lack of micronutrients and the lack of adequate macros through the Whole Foods meals so um uh I'm not sure if this happens for everybody m um it is just this gentleman who came to you H oh my God this gentleman was so so every kind of like Quick Fix weight loss I strongly believe that you know there is a there's a problem with
(47:09) it busy professionals opt for this quick fix because you know when they are busy in between you could just put a shake put a water and then they just drink it they may lose weight in the short term but there has to be some kind of compromise uh in the long term correct yeah it's it's very distressing to see that you know they lose weight in a jiffy but then there are so many other things that really you know I know people whose rotti arthritis got fled up okay or else they ended up having U severe hair loss you know it even
(47:40) triggered like a autoimmune condition right all that has happened and these are things that we can foresee as professionals we can see but when we try to get this across they don't so I'll tell you I'll tell you an example on the particular patient we did a stool analysis okay and uh when you analyze the stool you can tell whether the patient is a vegetarian vegan or non-vegetarian okay based on the microbiome there's multiple studies showing that you can also say whether the patient has eaten Whole Foods ah that patient microbiome was so low
(48:17) okay that anybody who looked into it would be like you know what is this happening uh is this a newborn baby who has not eaten any food my goodness so a lot of refined Foods Ultra processed foods perhaps all these Ultra processed now all these Ultra proc the point is that Ultra processed food you cannot run away from it it's okay every meal is being an ultra process F takes the gut bacteria a toll that the gut BAC never seen before because what you are putting inside the mouth is what making the gut bacteria grow uh if you don't feel the
(48:52) prebiotics is what you're talking about yeah yeah the bacteria will go down then again the same brain G taxes and all those things will be very very effective in uh clinical presentation I have a question to ask you uh because um offl there's been a lot of people who have U come up with you know uh bacterial overgrowth CBO or C4 uh how do you get started with the diagnosis because I'm sure you would have seen a lot of things because we get to hear a lot more it all starts from the US right hear all these terminologies and then we start looking
(49:23) into that direction correct correct so in your practice I I see a lot every other patient has sibo okay but how do they diagnose it uh so it's called sio di for audiences small intestinal bacterial overgrowth where bacteria is multiplying in the small intestine which is not supposed to your small intestine should not have bacteria because your small intestine is the most motial orone organ over there it keeps Contracting at a multiple rapid pace so that the food goes into the next part which is your large intestine and then forms a tool
(49:57) and comes out the problem here is that because the motility is compromised the bacteria gets stagnant I'm the food gets stagnant the bacteria gets multipli and that's why CBO is this diagnosing small intestinal bacterial overgrowth in especially in IBS patients or patients with having abdominal bloating is not an easy task ah okay it is done with a breath test we have different kinds of breath test hydrogen breath test methane breath test and all those things and you need a professional interpretation of the results in terms of what kind of
(50:27) bacteria is bad in your small intestine okay uh but invariably you right invariably they will turn out to be positive and we might have to work on the dietary lifestyle a lot more okay thanks for sharing no we've been seeing a lot of that and also fungal overgrowth and that's when we cut every form of sugar even fruits just stopping every form of sugar helps because a lot of people just eat bowls and bowls of fruits skip a meal and just have like say one big papaya or else like a watermelon but then they don't realize
(51:02) that it's going to favor the overgrowth of the fungus so they need to go off it for a while that is only the reason for that is all these bad bacteria love CS yes love cups and they can differentiate whether it's healthy cups or bad cups so yes they need to go off of fruits uh and all that what you said but for a limited period of time yes and then we'll slowly reintroduce later when the balance shifted yes see that is why I have the GI ditian we should start there I think I should also ask my psychologist to
(51:34) specialize in G that's a great idea that you shared I have a very good takeaway today okay so I wanted to ask you um you talked about the worst breakfast you've also talked about worst snacks in your opinion what is the what are the worst snacks anything that you get from a local bakery because it's loaded with trans fats and refined flour and they could either be sugar or there could be meat which has been grilled to another extent where the free radical is so high right that is what ask you let me ask you grilled
(52:07) meat how bad is that the tanduri chicken and all of that it's very tricky me yeah it is tricky because see when you go past you know on the roads you will find all these grills right where's this chicken that is stacked right so and then there's a lot of fat that's dripping and I wonder wonder what happens by the time they pull out the last chicken from that you know Grill machine because I don't know how much of fat is dripped and settled on top right that is one and the temperature the carcinogenic substances that get I think
(52:41) it's better to eat at home um I you know what I keep telling my clients it's okay to pay a very good amount to your cook rather than ordering food from outside because I have a whole bunch of uh friends who are in the restaurant business as well as uh home chefs and people who are in the catering business and they say whatever you order from say a swiggy or also Uber eat or whatever don't ever think it's freshly prepared because it could come from a cloud kitchen and uh which is in say Delhi Bombay or Bangalore and some other City
(53:11) food has been frozen so when you place in order they quickly thaw and then heat it and send it across to you and that to in plastic containers so just imagine the endocrine disruptors and plus the frozen food because you need to give ample time for it to Tha but I don't know whether that's happening what is from the freezer you will have to let it come to room temperature oh right won take an hour at least or more than that so say for instance like uh I freeze cutlets at home uh fish or chicken cutlets it takes a good four five hours
(53:45) for it to become you know really soft and to normal temperature but then if you're just pulling out something and then putting that in a say microwave and then cooking or heating it and then sending it across in a PL plastic duber what is the damage that you're doing to your gut let me argue okay sure sure let's do that it's just a controversial thing sure uh I always feel like convenience is much better than what ideally it needs to be happen got it so my argument is that hey you know if you have a microwave and you are thawing it
(54:18) with help of microwave isn't it helping you to eat the frozen vegetables that you've never would have had before yeah okay I understand that angle but I'm looking at what you order from outside because uh you don't know how long it's been sitting inside the freezer and another thing is also because people end up eating okay I've heard that in Bangalore or in few other cities uh the real estate people actually shared that they don't have kitchens because a lot of people it professionals or whomever uh they move from their native towns and
(54:52) they go to all these cities where there's plenty of job opportunities and there is no kitchen at all because in that space you can build another room so you only have bedrooms and then there is a living area that's it so every food is ordered outside how is that gut going to be my God so every meal every meal is outside they might eat one meal in their office how is that gut bacteria going to be how is their probiotic diversity going to be scary so from a person that I'm asking from a normal let's say I'm a client to
(55:21) you I went to a gym here and then they are asking me to eat protein and I'm a non-vegetarian they say grilled meat is is better we can Grill at home I'm ordering grilled meat outside yeah that's what even we recommend let me tell you yeah it is very difficult I understand yeah unless of course this person has a backup or sometimes there are these nice kitens and we've also located few home chefs who are very passionate about cooking like we right now work with the IT professional who works from home very passionate about cooking uh so we
(55:53) recommend a lot of people in and around Saab area to you know 5 to 10 km radius but then again are you okay to spend that amount for dzo or do you have cooking skills very difficult it is difficult you know I'm glad that you're acknowledging the difficulty because people feel like oh you know you are telling me you know how difficult it is absolutely you're right see there are budget constraints you can't be constantly eating healthy there are situations that you might get only one par and say egg Curry or something
(56:25) like that then you like super hungry or you get only access to a Biryani what do you do right there are these kind of days also see um I'm sure you would have heard about orthorexia where people are so obsessed about eating healthy for every single meal people think I'm an orthodic no I'm not okay how many invitations do you get for meals people must be very scared to call you no I'll tell you I went for a talk show in Boston I walked into the dinner table that the host are all I saw was quinoa and kale and salad D what is this it's
(56:58) only for you ma'am only for you sir really so even the conference menu gets customized for you yeah Dr pal your host was answering host was saying oh Dr pal that was a wonderful show uh now we have a uh dinner um uh with uh uh pizza if you want go and take it so I don't promote uh I'm not an orthodic I get it uh what I promote is that mindful eating with a adequate amount okay and that is what I promote so I mean coming back to orthod orthorexia people are very healthy right yeah yeah in fact uh we worked with a
(57:39) family where the parents are into a lot of sports trkking and all of that and the child actually became anorexic because the parents were so health conscious the child was a teenager became anorexic what is anorexia please explain to them again so it's a person who thinks in their mind that they're very fat they'll gain weight and they OV exercise they count every calories and there's another condition where in you say it's bulimia where they eat and then they're not anywhere around the dining table they'll Escape because they'll end
(58:09) up purging it they'll stimulate vomiting or else they'll take medicine so that they end up with diarrhea they don't let the food stay in their system I saw I saw an Indian uh female student in a US uhhuh she was 16 years old okay she came to the clinic because of loss of appetite okay okay she's not eating at all and I asked her you know what's happening or what she she didn't open up that much and I could feel like something and you know Indian parents are like so conscious of their child the love is like too much sometimes that is
(58:41) maybe not good that [Laughter] much so I said you parents you know please step out a little bit maybe let's just talk they come to me 16 plus they can come to an adult gastrologist um so I I spoke with you know oh 16y old to uh the yeah um so I said you know something is wrong you just tell me I'll not tell your parents what is happening she says every time that she eats she goes to the bathroom she puts her finger into her throat make sure that she creates the gag reflex and she warms each and everything and when the family ask what
(59:23) is happening she thinks she tells them that I have I IB is I have to use the bathroom right after eating see she has figured that out as well oh my God I was like did you know that you know this is something not I she said yes I understand but I'm not able to come out of the thought process that I need to look good okay orthorexia increases the risk of Eating Disorders uh in the family members so that's why I always say you know you don't have to go to the extremes exactly I think let's find a mpace what we tell
(59:58) our clients is you feel like eating Biryani please go ahead and eat make sure that you eat a lot more of the chicken or the mutton pieces okay instead of ordering a chicken 65 or else a fish fry uh we would always say have something like a fish Tia or a chicken Tia at least that is grilled okay that's one next thing is pizzas yeah ask for more non-w topping extra vegetables so our clients get to eat everything okay we not those extremes right right only that only that will work yeah and and food again is there's
(1:00:29) a lot of happiness around food what do you eat when you when you're happy what's your most favorite birani Biryani birani and that too Biryani yeah yeah it's the best best uh but I still order one I mean I've shown that in the real as well I go to a restaurant while I'm ordering the Biryani I will order a two go box at the same time ah okay they come to me I consciously split into half put it into the uh uh to go box and I eat very nicely the remaining Biryani with the protein pieces that you said and I will
(1:01:03) take this and then I will eat it the next day ah okay I always do that and people say that you know Frozen refrigerator and all those things I always say convenience always wins the amount of damage that you will get by eating that whole Biryani is much much more than storing it in a refrigerator reheating it the next day that is a given yes uh you're right you're right you say that I also understand Aura says that you know there is life to the food and all those things but I understand if you can do it you do it if you cannot
(1:01:34) don't beat yourself up for storing food in the refrigerator it is reasonably okay yeah because uh there are so many people who are out there with a very busy schedules and living abroad when you don't have house help and all that it's not like India right not like Asian countries so it's very challenging you have to drive around drop the kids off to school pick them up take them to those soccer classes and a whole whole bunch of other things and plus run the household it's not easy so we teach them we do tell them it's okay if that one
(1:02:03) meal just went out of hand it's okay nothing is going to come crashing and why don't you just freeze the fresh peas or else you know prepare some Chutney and you know stock it up and meal prep tips is something that we give all the time right yeah sometimes batch cooking also helps we need to understand who they are where they come from and they need the money to run the household there are people who have a lot of emis they're supporting families back in their you know native country there are so many things they educating people
(1:02:29) they have a NGO that they running so you can't be telling everything has to be freshly prepared doesn't work doesn't work tell me about this batch cooking tips that what you do okay so I do have friends in Washington DC and new JY and all they said so that was also there but again because they are all in very busy jobs Consultants on call those kind of they have three kids to manage what should one do for batch cooking batch cooking so the best will be at least for a week finish it off in a week's time I think
(1:03:03) that makes sense and uh see if you can just uh freeze some of the you know cut the vegetables put it in the Ziploc or else like in say glass containers and then uh stash it away make some cutlets over the weekend I think that'll be good Chutney you can prepare Chutney it will stay good you know as long as it's all in kie Duba so that you don't have to take the entire box and then let it to because the micro contamination could be quite High you just have to split it in smaller boxes so that you take one serving boxes and you know a family of
(1:03:32) four how much they would require so have that you know so that you're pulling it out for that meal yeah that kind of helps and also boiling lentils and putting it aside you you have your garban or beans and those kind of things quickly you can toss um you know make a sundal or else it can become a corble like a pully col with this CH and all of that or this can even be mashed and you can make a Falafel and bake them or something like that so if or just make a sambar so that goes for the entire week or else like
(1:04:03) make yeah a cter and all of that and then can you just split it in two or three different boxes and then stash it ni so that Monday you pull out one and then say on Wednesday another Duba and by Friday or Saturday another batch so at least you're sorted you're getting to eat vegetables um and cutting vegetables and say for ail you just have this entire bunch of vegetables and then put it aside those things real beautiful beautiful frozen food is also fine Frozen yeah I have this like burning question I don't know the answer how
(1:04:33) long you can store Dosa batter in the refrigerator I really don't know oh okay yeah again see this varies also on the temperature see how quickly you put it back into the fridge matters sometimes you forget and then you just leave it on the kitchen counter that also happens usually batters for a week it's good in our weather conditions probably in the US it will last longer six months really if a husband doesn't cook when the wife is going to India you should look into the refrigerator they will say that the top those are better is only
(1:05:07) until next week that second week you go to the second Rad run yeah but I think it's much better that this batter is kept there for months together at least you can change the Chutney you can have the PES right all of that you're still getting to eat this kind of a how long can you live on pastas and noodles and Burgers and Fries and right it becomes difficult answer is based on the climate you deci yeah and the working conditions and how much time is that as your disposal and do you have the support system and there are a lot of people who
(1:05:35) are single these days they don't want to get married right let them be happy okay so bring is there's no one to cook or these days why are you jealous you're saying let them be happy I'm happily married I need to go back home tea coffee what is your take on it I love my filter coffee how about you to your coffee you know when I was doing the time restricted feeding I cannot move anything including my bur movement without a coffee in the morning okay in the morning but uh the toughest thing was for me to extend that first bite
(1:06:15) with the coffee later part of the day it was very difficult but I was able to do it okay do you know how people drink coffee in the US I've heard once I sat in Cal L and one client uh 3 l Starbucks because I literally went and checked you please tell me what actually happens in us so white people they drink black coffee okay they don't add sugar at all most of the times they either drink it black or they add Crea or they add some artificial sweetness and then they're good let me tell you how an Indian person drinks okay we cannot
(1:06:52) drink the black coffee what it was over there I'm not generalizing but usually we put the coffee we take the milk which is separate and then we heat it separately and then we add the milk to the black coffee and we add I have seen people adding four five packets of sugar packets of sugar so that cup of coffee will be easily 300 calories with the milk and the sugar the problem comes because we are not used to that type of black coffee we are used to our filter coffee and we are trying to recreate that in an foreign environment the and
(1:07:29) then you will not believe that three to four times a day is easily easily I've seen people I've seen people and because that is their go to break snack in a busy working professional over there especially in Bay Area I've seen it a lot a lot of coffee black coffee is at least okay there are studies which says that four to five cups of black coffee is actually good for your fatty liver it's actually good for your fatty liver it's good for but not the filter coffee that we drink because of the extra calories correct you're absolutely right what the
(1:08:03) you go to snack to replace coffee for your clients for my clients no they want something warm coffee is coffee they don't want to give it up so the thing is if there's someone with lactose intolerance which I'm seeing a lot we ask them to use a lactose free milk some are okay to have oat milk or almond milk it's an acquired taste but they're ready to make that switch otherwise if they say no I want only aren milk and this is what I like I'm used to it we do then show them the quantity quantity so they say okay you have this see one coffee is
(1:08:33) the uh first thing in the morning next comes one around 10 or 11:00 when they are in the office space next one is around 4 or 5:00 but then there are people who also drink one once they return home that's around 7 or 8 p.m. and we even have some of the clients who take a cup of coffee after dinner the funny thing is there are a few people who can actually drink coffee and go to bed in the next five 10 minutes so these are fast metabolizers so people like me are slow metabolizers of caffeine because I got a nutrigenomics
(1:09:02) test done and that clearly indicated I'm gluten lactose intolerant I shouldn't take excess salt too much of nuts doesn't suit my body type and also about the caffeine so if I were to drink coffee say 5 or 6 p.m. I would have insomnia or maybe you know anxiety or something because I went through menopause during the pandemic and I had ser hot flushes and then later I could connect it all to the coffee yeah so right now my coffee intake is 30 ml in the morning morning that's all I love filter coffee so I just take that bit
(1:09:37) and that's it done for the day many people have asked me so you in the US you're practicing us you don't know that much about Indian uh uh people in terms of clinical practice uh you know like you know Indian people only eat less protein only high carb all the time is that true see um most of them eat a lot of cars that's what's happening yes and you know the incidence of pre-diabetes or insulin resistance it's actually 136 million okay so that's what the stats say I remember last year in January I went for a conference to Delhi and uh
(1:10:08) this gentleman from the government actually said we are dealing with this huge you know they're like ticking time bombs so there was a request by this gentleman who said please focus on 10 to 19 year olds because the incidence of insulin resistance is very high and if you look at why this is gone up uh they're not walking enough they they sleep late okay Gadget usage has taken over and because of the pandemic there was this entire phase where we were cooped up at home and then that kind of spilled over right so they're not
(1:10:35) actually walking moving around earlier I think when we were kids we would have gone out to buy something from a stationary shop right now it's just app you can just order anything and it comes with a do step food is available 24/7 so all these factors have contributed and plus the kind of food that you get to eat out I I clearly remember once a month or probably once in 2 months is when my father would buy something from outside otherwise every meal was homemade right things have shifted but of course my mother was a housewife but
(1:11:05) then these days you do see right a women working and all of that so a lot of Dynamics has changed things have shifted and because of which um as you said yes there are people who are eating too much of carbs less amount of protein and fiber but there is also another segment which is very very conscious and who are paying attention to all these aspects and they've prioritized it and they even have have Farms they have organic farms and there are a bunch of people who actually receive those vegetables from say for instance if it's an
(1:11:37) industrialist and he has a patch of green they cultivate it and they give it to their very close friends I've heard these kind of stories too they are Hydroponics they grow basil and a whole lot of you know things like I I remember during pandemic seeing um Shiva carikan and you know his wife like they had all this even suasi ma'am they all had hydroponics in their house and I was like wow this is great is it right yeah and I think it's like the best investment that you can do you know if your health is taken care of what more
(1:12:07) do you want right forget about the podcast I'm a huge fan of s Dr P F okay I'll tell him the way that he has progressed oh my God I'm a huge fan of his like you know witty thing now ride from his dance TV you know I do standup comedy shows I try to learn from him wow I this I I analyze okay so in which angle that he has picked from the audience response so I used to watch the jod number one interaction with r Krish interaction with bana and then I actually analyze the Journey of a joke so he's I mean he's I have been like following him for
(1:12:48) a long time I mean one can transform into this level is a huge inspiration to young people like me [Laughter] the nation wants to know how old are you I'm age 40 he just turned 40 okay one year maybe one year older okay okay but along that angle his Fitness has transformed so well you know he used to be lean and everything um in your experience when actors go from including danush he was lean before but now he he has muscle mass has improved in whatever
(1:13:32) way that he can with his body composition what do these people do long back I have worked with Danos and uh I know how he would just go and dance and you know one shooting where he would have danced and he would have lost that 1 kg Kash would have really helped him gain that weight and you know this was during poan that time I was working for a fitness studio and then there was a team working with him so I used to take care of his dad and he'll say you're killing me with your food you know so struggling to eat he didn't like
(1:14:02) anything sweet and then all that he liked was a lot of savory dishes you know anything salty is what he would like so he's an ectom off you know he would just struggled to gain muscle mass but he really put in a lot of effort and I'm sure you would have seen that and all that and of course over the years youve seen how he's transformed when it comes to Shiva Karen okay I didn't work with during amaran I had met him in 2012 when vetar and danush and sharan used to come to the fitness studio where I was working at that time I had worked with
(1:14:34) him and he had he was just making you know an entry into the industry and all of that and you would say I like milkshake I like bani and all of that recently his wife came you know they've had a third child and then after the little one was born arti sharikan wanted to make some lifestyle changes and that's how she came and then after a couple of months she said I would like to to bring my husband you know he's done with this project so he's going to be you know he wants something which is more sustainable for the uh next few
(1:15:03) projects that's coming up so we had a discussion so usually when a celb come Shiva is like extremely SK as we all call him uh he's very very disciplined he has a chef okay this guy Sami and he travels with him okay and even at home his wife is so Hands-On just like how Priya you know you know she walks with you and she's just there right pretty Hands-On with everything that you you guys compliment each other together so Ari I feel is his biggest strength nice and uh she takes care of a lot of things and she knows exactly what he eats how
(1:15:37) many grams of chicken how many eggs he has and all of that she gave such detailed information and she gives instructions to the Cook even to buy you know which cut of meat to take and and she'll find the best butcher to that detail she's extremely good wow use all of us see Escape but I think the biggest strength is artti isn't it wow and and she's someone who's there are three Elders at home Shea's mom is there and then of course AR's parents are there and then there are three children she takes care of the education she handles
(1:16:10) the entire household and she's brilliant and she's very very caring and affectionate that's what I noticed because when she came for a consult later she sent her sister-in-law brother-in-law and then another family member and she seemed to be quite concerned about the health of all her loved ones you know and I think that's the beauty and I think they make a wonderful you know their pair and um Shiva again the way he eats he can just eat the same food repeated repeatedly and very very disciplined uh there's no
(1:16:42) sugar in his diet and uh the meat that he eats and everything will have very minimal oil so that Chef is also doing a fabulous job and any recipe you share and then he'll immediately put it together and give it so he sticks to it and they have a gym at home and they have a fantastic team of you know trainers and all of that so usually when a Cel goes through a massive transformation it's a journey of say one year or one and a half years and uh they might not socialize so much during that phase because they have to do this
(1:17:13) massive transformation and you might be looking very thin in person but then on screen you look a little bigger right say two and a half times bigger that's what I get to hear from cinematographers so it can really make you look wide so you got to look so if you really want to beef up then you look really need to work very very hard especially because his body type is like that lean muscle muscular muscul that he has so a team fantastic blood work that you know everything the medical side of it he his sister is also a doctor right yeah yeah
(1:17:46) so all these CBS have great medical team very good support system so if someone who watches like say a real or perhaps a YouTube video and then they shouldn't just jump in and do something that they doing for that reason even Surya and karti and you know how actors really put in the effort to do those massive transformation and they have a big team to work behind the scenes behind the scenes yeah and again it's so easy to watch a movie and say you know I meaning common man would say that right but then the kind of
(1:18:17) effort that they put in I think we really need to upload them it's not easy because we interact with a lot of actors and actresses too and and it's not easy being there and uh wanting to look good or rather you have to be prim and proper all the time the pressure is immens immen immense and especially the girls the actresses cor it's so difficult because they could be having their periods the mental cycle and then they have to be there for the shoot and they could be a little bloated a dress which might be fine the previous week you know
(1:18:49) it could still show up you know a little odd way and no I I feel bad for them yeah it's it's very very challenging them I feel bad for them yeah all the reputation and the fame yeah and body shaming and whole lot of other things they face because they're dealing with uterus and two ovaries and there are hormone fluctuations and there are mood swings there's PMs and all of that and their shelf life is only that many years only very few have broken that right so yeah so it's a very difficult field we shouldn't be judgmental at all you know
(1:19:21) when it comes to these people one important point you said about the CIB lifestyle is the uh consistency in terms of eating the same thing you're right right when I tell that to my patient he's like how can I eat you know this on a daily basis doctor yes how do you deal with it what is your dialogue at that time rhyming but [Laughter] will no I want to what I used to say is that it is difficult it is not easy see you need to do some kind of compromise it's not like you know you weight loss okay I want to do I want to do I will
(1:20:06) not do anything but the weight should go down exactly ah that is not the case you have done something for the weight to put on you have to do something to make the weight go away uh so that's something will be the consistent eating you will not believe when I was big I used to eat eat every similar to uh SK I used to eat the same thing repeatedly for seven days not because I won't act in a movie I think you will see it very soon I can see that because I had that Health scare I was like okay see what will happen I mean emotional way what
(1:20:44) will happen if I'm not here oh not there for your family family that thought process you know literally changed my changed my way I looked at you you know I cannot eat the same thing for the second day you were that kind of a person that kind of a person that healthare was like really okay see you know if you have to do family is everything for me I will do everything whatever it takes so the ditian said that okay for this week so you're going to do this this this this this that I said okay no problem at all no problem
(1:21:14) I'll do it but the only difference is that okay everybody had a motivation you know SK had a motivation of being in the movie uh me I had a care every person should find out what is that motivation in you and maybe listen to podcast like this and then say okay maybe we don't want to end up in a situation like me you get motivated by this kind of podcast you're right ah that light bulb moment has to click somehow in my I've have been like you know ups and downs in terms of my muscle building Journey but one time I was
(1:21:47) really good was when I was eating the same thing repeatedly how did you psych yourself what is the dialogue here because this little voice will come up and say hey go eat that bir you know you can just order this pasta so I'm just talking about in personal experience I don't know whether it's right or wrong tell me what worked for you in in my experience I said that see I have done this so many times back and forth I have broken the cycle multiple times and I'm not seeing the result in my case when I break the cycle I go down
(1:22:19) significantly and the time for me to take up given my busy lifestyle is very very very uh difficult so I don't want to get into the Vicious Cycle again uh so I am going to do this it is going to be hard my change in thing was around 37th day where not on the consistent eating I'm just saying that in terms of Lifestyle habit and everything 37th day I could see a difference that okay so this is improving the way I feel and I love that feel and for that feeling I'm willing to put this compromise wow so that was the case in
(1:23:00) my journey so you documented everything you said 37th day ah I documented mindblowing I documented you documented uh I know I used to use my fitness pal that pal and this pal is not linked people say oh he's promoting his product today that is not my product you can start your own [Laughter] so then my fitness man used to consistently document because I learned from my patient experience that without documentation there is no result okay because we used to document everything even fatty liver a patient comes in what do we do we check the
(1:23:42) liver enzymes we do the intervention we check 3 months later whether the r enzymes are coming down that is the only way that we know that they are improving then I realized from medical experiences that okay so documentation is very important we should document my sleep it's painful initially uh logging off the food and everything is painful but eventually you'll be able to create a mindset where you look at a Biryani and you'll know how much amount of calories now when you look back that Health Care was that a blessing it was a
(1:24:10) real blessing to me was a huge blessing to me to be honest so we'll go to the next topic okay sure sure Omega-3 supplements uh what do your take on it you recommend yes no we recommend all the time yes because not many people eat fish because in our state you know right in India you know Tuesday they will not eat say nonv and then Friday Saturday and there'll be one Amasia pram and a whole lot of other religious things will come in between and there are days that people don't end up eating fish chicken might be the most commonly eaten one or
(1:24:46) maybe even mutton but not fish that often so Omega 3 is given and again we ask them to look at the EP and DHA it should add up to at least th000 Mig because the strength of EP and DH is important and the quality of that product or the brand and also it has to be refrigerated I see the refrigerator brand increases the bioavailability bioavailability and also the fragility of the oil it's taken care it's in Chennai you're getting baked alive and you don't want to keep a bottle of Omega-3 outside right so the fragile omega-3 fatty acids will
(1:25:22) definitely get damaged can we supplement through through diet through diet yes fish fish fish and if it is a vegetarian of course walnuts walnuts walnuts is one and then flax seed is another and small amounts will also be there in chia saja seeds or even Fen Greek but the best will be to eat some nuts and flax seed but let's be practical okay I'm against supplements okay okay uh but I'm also practical that you know it is not possible for everybody to get everything through diet if you're not able to get through diet okay it's okay to take
(1:25:52) supplements in your experience is it practi iCal to get the record amount of omega3 through diet we recommend supplements trust me because uh there are times when people forget okay reasons that I get to hear is forgetting or they're juggling a lot of things at home the lady of the house might be taking care of Elders at home the children the spouse all of that and plus the demands at work or if it's a guy he'll say oh I forgot to carry this and I end up traveling quite a lot every 3 days I'm in a different city because I
(1:26:22) got to do this and this is the peak of my career and I can't afford to you know stay put in one place and all of these reasons and these are pretty genuine okay so supplements is the backup plan but then again um it's subject to who you are uh what is your job situation like and what is your budget for supplements and very good brands that we recommend so we do a lot of homework and we look up for good supplements and recommend those dosage dosage around three per day three three that be 3,000 Mig yeah 3 G yeah usually if it is
(1:26:58) omega3 which is like ,20 or you know you do get such numbers then probably two two yeah but there are times when somebody has an injury especially for sports and all they're recovering and return to sport is important because they might miss the chance of them getting get selected say for a RI trophy or a Champions League then we do say then go ahead and take three to four then it's very supportive because we do give like vitamin C and a whole lot of other nutrients um other nutriceutical in order for them to
(1:27:28) recover faster faster faster who should take omega-3 supplement the ones who have food cravings the ones who are struggling for you know weight loss um and also to regularize their cholesterol so anyone with dysliidemia because there are times the total cholesterol all that is fine but the triglycerides alone will be quite high again there is a connection to either the thyroid hormones or else it could even be the underlying problem could even be insulin resistance M so it helps a lot when they take those omega-3 we see faster results
(1:27:59) inflammation coming down and uh the food cravings definitely ders Yeah you mentioned walnuts for a source of omega3 um available expensive it is and it also turns rancid very fast I see it gets bitter almond are a better bet it is much easier that way yes so a combination I would always ask my clients before your filter coffee or else your tea make sure that you have five almonds and five walnuts have that and then drink your warm beverage so that it doesn't affect your gastric lining and that kind of works so that is
(1:28:31) a habit that I put them on soaked un soaked soaked preferably but if you forget it's okay go ahead and take it's not a big deal yeah yeah it's not a big deal yeah and then it's a controversial topic uh because I have you I can ask you anything what is that I mean you always give a candid conversation that's what I'm saying bread okay in your opinion is bread healthy there are a lot of us who love bread love toasted bread with say nut butter or it could be a sandwich but again so what do we recommend for our clients is sardo bread because it's
(1:29:08) fermented for 3 4 days it really breaks the gluten and uh a lot of people do have non celar gluten sensitivity that's something that I really wanted to ask you because we do see psorasis dermatitis eczema and uh lot of bloating like you know I've worked gyms and in these Fitness Studios the physiotherapist the strength and conditioning specialist and the dietician will work together to help a client transform his physic and then in spite of counting every calorie and that client being consistent the results won't come they'll be like I want the
(1:29:40) slim waste where's the result right and they paid up for that special package and all of that and here you are scratching your head wondering hey where did we go wrong and what went wrong and that's when long back in 2006 we figured out food sensitivities or allergies and you know gluten lactose intolerance played a big role because there was a lot of inflammation your intestine ala itself was quite infl so all of that so basically going back to breads at least have P Chutney sandwich I know that bread is like made
(1:30:12) with MAA bad at least get whole wheat bread right now the market has a lot of seed breads mul multigrain all of that but if you have allergies or if you feel noted after eating a meal like that I think you should start maintaining one should maintain a food journal to understand because when it's multigrain you don't know which guy is the culprit thing it's difficult so a single grain works best so that's when say a raggi bread or else just a wheat bread you're able to find out whether this is the one which is causing the trouble but the
(1:30:45) easiest thing to go to is right now sard bread how do we eat it oh just like the regular bread but isn't it hard no okay so what I got was a nice slice bread yeah yeah so this client of mine yeah her son-in-law has a culinary school and I think she learned it from H son LA and then she baked it and sent it across H son is a batminton player plays for the nation nation and uh it was amazing I really like the texture oh yeah it was so good so it was nicely sliced yes it is thick but then there are places where you get sliced Sao
(1:31:19) either made with wheat or even the traditional rice traditional uh do you add anything on the top of it when you eat it uh okay so I'm gluten intolerant I hardly have uh so whenever I go to any Cafe I have it with the that's the avocado mash and all of that yeah s with the avocado Mash otherwise if it's at home very rarely it'll be a nut butter almond butter almond butter yeah peanuts don't suit me so I would rather have it yeah or bread and omelet bread omelet super mint Chutney spread mint Chutney spread yeah a lot of vegetables slices
(1:31:54) like cucumber uh tomato and all of that and plus uh this uh so bread Min Chutney cucumber tomatoes onions omelette and a bread and then yeah are you are you having a franchise of Subway you know the trick in Subway what is it so I go to Subway when I was I even do go now I will ask them to scoop the bread oh okay so cut the CBS H the saado bread you can ask them to scoop the bread so they will scoop the bread and it will create a hollow inside the thick so you can stuff more you can stuff more are you vegetarian or nonvegetarian I'm
(1:32:37) palarian what's that now palarian is 80% wedge ah so how does that work is you know three meals a day 7 days a week 21 meals a week you do 80% wedge uh I do eat everything you know crab uh whatever you you you imagine not running flying jumping okay but in my mind I have a calculation okay when I eat a nonv sauce I know that that doesn't have any fiber at all so I consciously increase the amount of fiber at least 1.
(1:33:16) 5 times more on that particular day okay so I aim for 25 gr I get around like 20 gam per day when I eat fiber I get 40 or 35 consciously I have been where I you know at 700 p.m. and I'm finishing up the dinner you will see how much amount of goas I'm taking is that your favorite fruit that's my favorite fruit my favorite fruit or guas or any kind of fruit I I will and I also sometimes take musk ah to improve especially when I'm eating non Wich I increase my fiber supplement excellent significantly significantly I got into controversy by saying that you know red
(1:33:54) meat is bad how you why they were haters significantly he they said you were anti- Indian because I said no decrease your beef intake uhhuh uh and then were these haters from Kerala because a lot of people eat beef I said par and beef is a recipe for disaster you're right uh I meant actually the higher amounts right bar doesn't have any fiber beef doesn't have any fiber in generally the daily intake fiber is much low and what do you expect the gut bacteria to do uh you will the gut bacteria will bow and then say you
(1:34:30) know please give more so it didn't go well but uh the concept is that um multiple research have shown that you know red meat in a higher quantity so more than 500 G per week okay you tell me connection to coloral cancer colal cancer pre- cancer colon popse you know other diseas that's significant amount of evidence the concept is that okay so if you have fiber maybe the disease is attenuated the outcome is attenuated decreased uh and you tell me 500 gr is half a kilo per week if somebody eats lamb and beef which is their mutton and beef and pork
(1:35:13) which is their favorite at least in the US 500 gram is like a tipser who eats 5 so so was I was just promoting that okay decrease your uh amount M and increase your fiber yes uh that's what uh I was I was discussing anyways will rice help you lose or gain weight it will help in losing weight also how come okay so it's all about the quantity okay uh there are so many of f clients who love eating rice Tamil Nadu okay you try telling a Bengali or else any South Indian not to eat rice that's it that'll be the the
(1:35:54) last you get to see your client's face right and trust me I love rice so I understand the pain when they say I need the rice so rice is definitely there the ratio is if you eat one cup rice make sure that you have two or three cups of vegetables on your plate so which means one poral one C or else one t which is a raita and then one subzi and the gravy that you pour on the rice make sure that is also loaded with vegetable so they end up getting three varieties of vegetables there done or there could be a fish curry or a chicken curry I would
(1:36:24) encourage them to eat more of the pieces okay or there could be like a mutton Chuka or else a chicken shredded chicken with a lot of vegetables added to it or maybe a palac chicken or a mey chicken along with this rice and then the vegetables so every meal will have two cups vegetables and then one portion of either egg or else it can even be like a Dal or a parole or some non so that way you still get to enjoy R I need to tell you about this boy see I used to work for a fitness studio called Maverick this was way back in 2007 and
(1:36:56) at that time there was this boy who came he was 170 cm and his weight was 142 kgs when he came for a consultation in my mind I was like will I be able to help this boy okay he was around 25 26 but then I didn't show it but I told him one thing see if you are consistent I'm sure you can crack it okay so he was holding on to that TI rain or shine he'll come to the gym and when I asked his favorites he said he loves idly Dosa Biryani tanduri chicken okay so I said fine idlies you please eat it for your breakfast have a PUD
(1:37:28) Kali CH that is mint coriander Chutney or else a coconut chutney to which you add some mint coriander also so you get one green color coconut chutney and then lunch I said you love rice so eat one cup we always give him uh you know we give measure measuring cups so the quantity was specified and the vegetables also and a big glass of buttermilk androme because when you drink a large volume of Buttermilk that's probiotic and then the liquid also helps to keep you full and then you include some salad say cucumbers or
(1:37:57) something simple like you know just slice up carrot and tomatoes and cucumbers and eat it up even that works simple and then uh evening snack was guava pomegranate that's the one thing that I would always recommend these two fruits is something that I would push it for most clients and dinner was Dosa Dosa with either a non- wge or a vegge gravy he did this for 8 months his weight came down to 98 kgs from 142 to 98 yeah so something very consistent and over the weekend say Sunday I said lunch could please make sure that you go to a
(1:38:29) restaurant and eat a tanduri platter or else eat Biryani but make sure that you are filling up yourself with a lot of meat pieces he did that diligently he also worked out did strength training and all that he shaped up beautifully nice so I'll never forget this client and the power of Simplicity you need to make it so scary and overwhelm your client you can still eat rise and lose weight just understand are you a 5T person or else a 6 fet and then how many calories do you burn and are you consistent with your efforts you will
(1:39:00) still be able to see the results beautiful beautiful super thank you so much for your wonderful insights it was awesome was awesome it was awesome if you want to let my audience know one mistake that they should not do in the weight loss Journey or healthy Journey what will that be and we'll wrap it up okay so absolute pleasure being here I loved it you know I've so much today lot of happy hormones absolute fun see one thing that I would say is um you know don't eat your dinner too late try to finish it as early as possible and one more thing is
(1:39:37) not drinking adequate water hydration is such a huge problem I've met clients who drink just one glass of water which means 200 mL or Max 250 ml and they've been surviving on that for like several years right so hydration makes a big difference because you tend to perceive thirst as hunger yeah and then the quantity of food really goes up and then you wonder why you getting those headaches why is the fetic so strong and all of that so I think the simplest thing would be to just focus on the basics and you're pretty sorted
(1:40:07) beautiful beautiful I think we should create a common collapse called shining Bell this is what I've exactly told in the last few years in my channel okay cab repeatedly don't don't e late at night water it day all those things yeah super and it works yeah it works beautifully it works beautifully um when you keep on drinking only 200 mL 250 ml your nephrons gets adapted to it oh yeah okay because your body needs something you're not providing it so the kidneys will adapt to okay this is how much he is going to drink okay
(1:40:46) okay this is the urine output is going to be so the effect will be on the hormones which needs water h H uh so that is where the quality of the hormones will go down and then I always say you know minimum 2 to 2.5 L of water per day yeah starting as soon as you wake up and then uh every 1 hour would be the right uh way to drink uh if you can and also this vasopress the connection of you know I think when people feel they bloated they're not drinking AIC good water because your kidney is also trying to save water hold
(1:41:21) on to it save water right yeah the moment start optimal hydration then the bloating goes away right that's true I think this podcast will go for 3 hours you come to my podcast whenever you're free okay we'll have a Tam Tam beautiful wonderful I love it I love it thank you so much for your time saying thank you absolute pleasure thank you so that was a wonderful episode I learned a lot I'm sure you would have learned as well I really want you to observe absorve what you learned maybe write it down in a short notes or something on
(1:41:57) your phone and then see whether you can Implement that in your daily lifestyle rather than just listening to the podcast and then moving on to the next one I just don't want you to just consume the information I want you to make that information practically executable in your daily lifestyle so remember one belly at a time it is absolutely important stay happy stay gutsy may God bless you