The Unscripted Podcast 09 ft. Dilip Karanam | Your Mind Is the Strongest Muscle | Telugu Podcast

The Unscripted Podcast 09 ft. Dilip Karanam | Your Mind Is the Strongest Muscle | Telugu Podcast

Author Name:Chitralahari Entertainments

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

Youtube Video URL:https://www.youtube.com/watch?v=q1nfiYOGNa4



Transcript:
(00:03) [music] end [music] of the day there is no fixed diet. So long-term follows in diets, long-term follows, [music] balanced nutrition, >> balanced nutrition, >> balanced nutrition, >> testosterone boosters, basically testosterone boosters 99%, one bigger issue around the world is happening is PCOS, [music] PC when they lift start lifting weights that will help them to improve the conditional [music] products.
(00:46) irrespective of the region [music] like you know that is unhealthy. Even if you consume very less alcohol every day that is unhealthy [music] to be honest like you know [music] it's just an illusion. Masturbation is part of general aging process. [music] So indirectly directly there is no relevant study [music] or there is no relationship.
(01:43) Hey Andy, welcome back to the unscripted podcast host and today we are diving into a topic we all think about but most of us struggle with fitness and nutrition. motivation. So to help us break it all down, today we have a special guest, fitness and nutrition expert, and someone who actually lives what he teaches.
(02:20) Sustainable lifestyle without torturing yourself. Ready? Let's go. Welcome to the podcast as an expert fitness and dietitnessments exercise clarity. >> Sure. So I'll I'll start in a simple topic intermittent fasting protein powder diet fruit diet green vegetable diet as an expert.
(03:12) So many people are endorsing this. Second longterm advantages disadvantages and I I I want to know everything like present generation they are more into that marketing stuff like you know more than the type of diet particular phase like maybe fat diet for vegetable diet. So,
(04:00) and they just replicate that they tend to lose weight. So, there are a lot of diets in the market like you know intermittent fasting, fruit diet, diet, >> Atkins diet, paleo diet. So, end of the day there is no fixed diet. Okay. And diet basically diet is for medicinal purpose. For example, keto diet keto diet is usually for epilepsy patients.
(04:29) End of the dayorie deficit they just eat random stuff and we get a lot of options. Okay. So end of the day we consume too many calories will store that energy fat fat body like you know we gain a lot of fat like tissue fat cells accumulate that's how they become obese okay and elasticity we can gain like too much skin can expand to any extent so we can store a
(05:14) lot of fat okay so they gain like you know too of fat. So they restrict the calorieshale know they tend to depend mostly on protein richch food. Okay. So end of the day they just ignore a lot of calories they lose weight. So end of the day okay and shortterm weight loss okay longterm disadvantages so diet is nothing but eating nutritious food right so
(06:00) they only depend on specific macronutrients or a specific micronutrient So one thing okay huge quantities macronutrient center like proteins anything that builds in our body maybe okay that is a macronutrient carbohydrates energy fats is a macronutrient water is a macronutrient Okay. Okay. maybe like you know B complex vitamins like you know vitamin A, D, E, K. So
(06:48) minerals for examp ignore a lot of calories For example, at all he eat only one meal. He can only consume maybe like know 80 g of protein. Suppose in general like you know there is a formula like generic formula protein 1.2
(07:34) to 1.8 g of protein protein deficiency >> 1 g of protein per kg body. Okay. >> 1.2 to 1.8 g of protein per kg body weight. Okay. So one meal a day can there may be like protein deficiency there may be micromineral deficiency there may be fats fat deficiency okay so initial he lose weight but end of the day in a long run he may lose muscle he may get into deficiencies okay his gut health may get uh impacted so long-term effects diet short-term benefits long-term disadvantages okay longterm deficiencies related issues.
(08:18) So long-term follow- balanced nutrition, >> balanced nutrition, >> balanced nutrition. So just old school follow, we just need to eat moderate amount of calories in every meal and it should be complete. >> Okay, complete nutrition macronutrients, micronutrients. quality food instead of just going out and eating some random stuff maybe a junk food maybe 20% of our regular calories.
(08:47) So most of the food whole food like maybe anam rice okay maybe millet any form of carbohydrates it's a healthy carbohydrates so meal and the carbohydrates protein rich food maybe chicken eggs or soya paneer so protein rich food fiber is very important maybe vegetables fruits so protein carbs fiberantities first and then protein and then carbohydrates with a little fat.
(09:19) That is called a balanced nutrition. like for example market drugs like ompic, semlutide, laoraglutide, celebrities extreme weight loss in very short period. So effective celebrity so many people are there to guide him in the right direction. normal person. Okay, they're trying to lose weight or maybe
(10:11) marketing people are publicizing its suggest cholesterol. So shortterm effect immediate weight loss in larger quantities people are going through abuse abusive process long-term disadvantage or benefits and is it a good thing to do so agonist okay so
(10:59) like you know and YouTube people are just talking about it. So effects I'll just give a glimpse of it. Basically GLP1 it is a receptor where our body produce naturally. Okay. So basically three roles. Okay. It will keep you full. So it will control that hunger cravings. Okay. It will uh boost I mean to say increase insulin levels in your body.
(11:43) It will manage your sugar levels. Okay. It will also like you know liver glyco glyconogenesis process breakdown. Okay. It will stop that process. So your body will produce less glucose. So insulin I mean to say glucose spikes and you keep you feel full throughout the day. So you eat less food. Okay. And usually GP1 agonist type two diabetes majorly type two diabetes type two diabetic patients and it's a successful drug basically.
(12:19) So they see results while sugar levels control over a period of time. There are people like you know who get rid of medication as well like you know over a period of metformin at the same time they also lose some weight during that process. Okay. So okayess but still one or two minutes GLP1 compound. Okay. Based on the dose, we can still maintain the same symptoms.
(12:58) Okay. Like I mean formulation sustained release sustain release one week we can sustain. Okay. So maybe one week maybe two weeks. It depends on the dose that we take. Okay. So one week and he will maintain his sugar levels. So he restrict calories end of the day. So he can lose good amount of fat. Okay. So 3 months he can just lost good amount of weight from his body. Okay.
(13:33) So they lose weight. There is a recent recent study samples and there is a recent recent study where people lost some muscle. Okay. And GP1 lifestyle interventions lifestyle changes and muscle know they tend to their immunity has been dropped down. Okay. See effects andorie deficit still they should still
(14:23) it's useful medic as you mentioned type two diabetes medic and workout this could be useful for long-term weight management weight management and they may like you know see improvement in terms of weight loss in a long run. >> Okayvabs along with Got it. Got it. So yeah, because of so many other obvious reasons.
(15:06) >> Yeah. So apart from that because of all this Instagram and whatever marketing stunts, >> okay, protein powder consumption, creatine consumption, fat burners, XYZ supplements, they're trying to do an experiment on their bodies. >> Yes. Yes. protein powder consumption longterm effects. Okay. So basically we can
(15:53) replacements. Okay. energy. So maybe creatin maybe like you know testosterone boosters like you know different set of supplements. So supplements it is only when it is needed. Okay. And there are wellbeing supplements deficiency. Okay. So I can take a specific supplement which will support my deficiency. I can't just take supplement just because some random guy is taking okay he's taking creatin okay
(16:42) and function okay just because he's taking I'm taking creatin creatin will definitely impact I mean to say healthy benefits but still just because he's And just because I don't know what's there inside my body, what problem is there inside my body, it will definitely impact my kidneys. Okay.
(17:06) And on top of it there is a dose. Okay. So overdose there is a limit. Okay. Especially wellbeing supplement like vitamin D supplement. It is a wellbeing supplement like you know vitamin D defic because these are fat soluble vitamins okay fat soluble vitamins like water soluble vitamins fat soluble okay vitamins it can't pass through our urine because that is fat soluble it is not water
(17:51) water soluble So limit I mean it will impact our liver, kidneys. So different side effects. So supplements are not bad but it is needed only when it is needed deficienc So creatinlement I can use it instead of doing 10 repetitions I can do 12 repetitions volume I mean vitamins creatin
(18:35) Specificments it might be suitable for you or all these issues. So, so populariz for whatever the things testosterone boosting
(19:26) weight loss fat burners fat burn fat burners weight loss extreme energy produce. So I want to understand these category of supplements where people are utilizing with their own direction. explain you a detail about it. Okay. for example shakes okay nonvearian okay and so
(20:16) nonvearian I really no need to go and depend on protein supplement okay if I don't consume nonwitch and if I have restrictions lactose intolerant thyroid patient I can't consume too much of soya chunks I don't get protein I can go and depend on some like you know plantin isolate in the form of supplement okay I'm taking okay because I'm just taking vapin just
(21:00) because some other random guy is taking okay and example like let's say creatin okay creatin caffeine are good supplements to be honest wellressearched supplements creatin and caffeine okay so creatin basically different energy systems okay long because alertness. Okay. And adrenaline. So it will it will help me to run for long distance just because it will also burn fat indirectly.
(21:41) It will help me to burn fat. Creatin short bursts of energy. Okay. For example, training 30 seconds, 40 seconds for example, ATP Okay. Okay. Almost. So my volume is increasing. That
(22:29) is how people can build more muscle because they create more microscopic tears, >> microscopic tears, exercise, microscopic tears, muscle tear. And when we sleep, we recover those muscles with the help of protein. protein or testosterone hormone growth hormone we will recover those muscles that's how we grow muscle size okay so for example okay soments okay so that's how it's going to work >> so so ultimately
(23:14) supplement mentation. Consult a nutritionist. Exactly. Body whateverals it might lead to a problematic thing rather than help. Exactly. Third thingies recent Okay. Uh so is this uh something related
(24:09) to overex exercising the body? >> Okay. >> Or anything. Okay. Basically over exercise for Example unfortunately people get heart attack anywhere like basically it is very important to analyze our healthy I don't know anything I'll just go and I'll conditioning that leads to heart attack. Okay. Soid
(25:10) profiles like you know functioning we should always start slow and steady state start Our body will adapt to that stress and then we have to upgrade that stress. Slowly our body will adapt to that updated upgraded stress and then we can stress a little more. So that is how we should progressively increase our volume or stress to giving stress to our body.
(25:42) >> Progressively improving improving that's a key word actually. Okay. So as you mentioned exercise exactly 8th class 9th class biology testosterone is kind of synonym. So testosterone boosting supplements. Okay, this is one aspect testosterone effect especially strength training muscle
(26:30) building testosterone testosterone boosters uh and uh females maybe I'm not sure about my statement but basically testosterone booster 99%. Okay. So natural testosterone produce and testosterone benefits like you know there are a lot of benefits like testosterone in our body help us to like you know help us in a lot of ways like you know in general fitness enthusiasts muscle builder testosterone plays a major role okay and primary and secondary sexual characters testosterone plays a major role okay testosterone
(27:13) helps you with the recovery okay testosterone will help you with the endurance as well okay so tes Testosterone testosterone 0.00 001%. Okay. More than just taking supplements natural testosterone produce condition favorable condition. One of the major favorable condition stressing your muscles. Okay.
(27:40) When you lift weights what happen? We create microscopic tears and muscle recover feedback mechanism body testosterone. Okay. And favorable condition we have to eat enough protein. Okay. And testosterone micro minerals like you know vitamin D plays a major role. Okay. So so we should spend some time under sun. Okay. Magnesium is important and zinc is important more than just taking like testosterone boosters like supplements.
(28:18) It is good if we create good environment. Magnesium rich food, vitamin D, proper sleep cycles. So these things will help us to help our body to create enough testosterone in our body. And suppose testosterone we see some um uh deficiencies like for example uh testo testosterone it will help us to keep us active like testosterone like you know they feel low in energy throughout the day low libido so low testosterone symptoms.
(28:59) So for them like you know it's good if before just taking supplement it is good to work on their lifestyle like body deficiences testosterone levels high fat percent body will convert testosterone into estrogen. They produce more estrogen. More estrogen leads to low levels of testosterone again. So reducing their fat percentage it will help them to improve their testosterone levels natural instead of just taking a random supplement.
(29:44) powerlifting females as people class. So testosterone basically testosterone females will produce 5% of it. That's it. testosterone even for females bone density produc that leads to hormonal imbalance issues. Okayne women
(30:30) irregular cycles impact unnecessary elevated levels of testosterone. So it is always good to maintain good hormonal balance for women and testosterone still plays a major role if at all they take good care of their body testosterone levels hair growneger issue around the world is happening is PCOS and PCOD suffer fertility impact.
(31:08) So PCOS, PCOD and high testosterone levels in female with all uh with all respect to the changes in their body supplementation, exercise, can they naturally become normal? Okay. But how diet and nutrition is going to affect supplementation? But as a as a expert major reason that is just because of their poor lifestyle. Okay.
(31:43) For example, women maybe after marriage they're into like other responsibilities and stuffress. So good that you mentioned it hormones so that you know they're luteinizing hormone these hormones plays a major major role for ovulation. So imbalance that leads to hormonal imbalance issues insulin resistance that
(32:28) leads to insulin resistance and over a period of time like you know that leads to infertility also maybe cysts form a lot of different reasons okay and yes more than supplements nutrition plays a major role they can come out of it like you know I've seen a lot of women once they get into a good lifestyle workout especially weight training hormonal imbalance issues major symptom insulin resistance. Okay.
(32:53) When they lift start lifting weights that will help them to improve the condition. Okay. So insulin response and that in turn leads to like you know other hormones start responding hormone follicical stimulating hormone. These hormones started responding well and then while proper timings if at all they work on good fiber intake, good protein intake, good sleep, managing the stress.
(33:20) So these things will definitely reverse their condition. >> Thyroid issue is very common these days like diabetes common growing people normal young age people thyroid and common. So hypothyroidism, hyperyroidism supplementation and exercise and diet please try to explain. >> Basically thyroid is hypothyroid thyroidism or hyperyroidism is because of poor feedback mechanism.
(33:51) Basically thyroxin body our body will produce because with the help of thyroxin. So hypothyroid hypothalamus signalyroid gland thyroxin produce the thyroxin produce shape so that that thyroxine will perform other functions. Thyroxin and hormon will perform other functions. Okay. So poor feedback mechanism your body needs some energy.
(34:27) Your hypothalamusalamus is signaling your thyroid gland but your thyroid gland is not responding properly. either hyperthyroidism or hypothyroidism condition. Okay. Autoimmune condition. Okay. So autoimmune condition diet plays a major role triggering factors. Autoimmune conditioning factors. For example, okay, that is causing inflammation in your body that leads to uh some kind of autoimmune condition. Okay.
(35:04) So Hashimoto in general poor feedback mechanism that is lifestyle intervention over a period of time you're abusing your body maybe body too much of fat percentage less activities just basic lifestyle disorders feedback mechanism conditionyroid TSH levels T3 T4 levels. So like you know until until some extent it is okay.
(35:39) We can just control that condition. You have to take medication thyroxine medication and it is thyroid. It is very difficult to reverse the condition unlike maybe diabetes, pre-diabetic maybe borderline of type two diabetes you can reverse but thyroid it is very difficult to reverse. Okay. You have to improve your lifestyle changes and of course nutrition you have to take care.
(36:01) Okay. Suppose thyroid. Okay. So first thing you have to take care is like you know iodine. Okay. Usually thyroid deficiency majorly because of iodine deficiency. So they should take care. They should have enough iodine. Okay. Already like cabbage, cauliflower, cruciferous family vegetable fruits, broccoli, cruciferous family vegetables. Okay.
(36:36) properties quality you should properly cook them and you have to have it okay or food in food rich in isoflavonites okay like soya soya products you have to be very careful if you are having a thyroid okay or like autoimmune condition they should follow anti-inflammatory diet plan okay so anti-inflammatory diet they don't cause inflammation in their body so they can still maintain thyroid levels >> anti-inflammatory diet anti-inflammatory diet and like you know for example food that cause inflammation in your body maybe too much of saturated
(37:11) fats may cause may cause inflammation okay uh gluten too much of gluten in your body cause inflammation lactose may cause inflammation anti-inflammatory diet gluten like lactose lactose and like you know they eat food that control inflammation like omega3 probiotics and these things will actually control inflammation. Okay.
(37:37) So they introduce food that control inflammation and they just cut everything that cause inflammation. immune response control then triggering agents through food through food triggering agents by following anti-inflammatory diet hypothyroidism hypothyroidism as you mentioned immune responseyroid lifestyle hypyroidism issue. Okay. Hyperyroidism. Hyproid
(38:29) to go to a doctor. Okay. Sudden weight gain. Okay. Or sudden weight loss. Hyper. People tend to lose weight very quick. Okay, hypo people tend to gain weight pretty quick. Okay. So alante symptoms they should go check their TSH, T3, T4 and TSTPO like you know suppose >> immunity related >> immunity related values way too high TSH levels like too much we should also see if it is an autoimmune condition so antibbody test it's confirmed that that particular person is having thyroid >> and condition they can just work on their lifestyle
(39:09) they control their TSH levels >> like pre-diabetes maybe anywhere between 8 to 10 oranges they can still improve their lifestyle and they can recheck again like you know how their values are improving if it is like good they may control and they don't need to depend on thyroxin Indian government official publication I Pink salt pink salt sea salt salt.
(39:54) Yeah. So I don't know. Exactly. So especially growing Too much of sodium is also not good for
(40:37) our body lifestyle. Okay. process they are losing iod in it fortified like pink salt they're just adding so end of the day we should know what is that we have to use it all the reasons at the sameism veganism
(41:21) diets mixed diets >> true vegan diet. So there are uh are these diets affecting children or adults like complete vegetarianism, complete veganism, complete uh non-veg diet? I know friends. Yeah. >> So vegetarianism because of their religious or whatever the reasons they doing it or personal belief I don't want to harm anyone.
(41:43) >> Yes. Yes. >> Diets Indian. >> Okay. >> How diet is influencing our health? H basically to some extent like every diet has its benefits. Okay. and a negative way. Okay. Okay. One question. Okay. Okay. And for examp they will have B12 deficiency they will
(42:39) have iron deficiency and uh they will have protein deficiency for example like thyroid patient like you have thyroid deficiency and on top of it you'll have iron deficiency and low low iron levels and hypothyroidism is a very bad combination. So we have to take supplement. Okay. So every diet definitely it has its impact.
(43:14) Vegan diet follow anti-inflammatory diet plan. Okay. So maybe in the form of supplement or else like you know we are doing a big mistake. >> Second if he's a pure 100% vegetarian >> if he is a pure 100% vegetarian they can still have iron deficiency. Basically, nonvearian group. Okay. They are from nonhe group
(44:08) maybe. iron plus vitamin C to absorb into their body better. Okay. So deficiencies and elemental ironians. Okay. So they should have make sure like their nutrition is balanced enough. If they are not getting that particular mineral from food, they should supplement it. >> 100% non-vearian. I think >> 100% non-vegetarian.
(44:40) problem. Okay. So, too much of protein abuse they ignore vegetables, vegetables, micro minerals ignore, fiber ignore that leads to gut issues, gut inflammation, too much of red meat abuse, red meat to some extent it is okay but over a period of time it cause inflammation in our body. Okay.
(45:04) So the end of the day balanced balance is very important. So that is important. >> Got it. India has become diabetic capital of the world because of our population. >> True. True. And at the same time, rice consumption. Yeah. Majorly true group. So too much of carbohydrates consumed
(46:00) [laughter] with ice cream with coke. Too much of carbohydrateshutrient. So carbohydrates convert and carbohydrates. It's a macronutrient. It will break down into small components called glucose. Pancreas, insulin produce, insulin produce with the help of receptors, glucose, too much
(46:55) insulin produce that leads to diabetes. Okay. pancreas insulin produces. Okay. Okay. Instead of lift I used lift. Sorry. Instead of lift I used steps. So stepsuclecules insulin glucose absorption insulin dependent insulin. So levels
(47:53) like diabetic capital. So this is these are these two are the major reasons for diabetes >> irrespective of the region alcohol consumption common life social common thing it's for fun or it is part of our culture it is part of our lifestyle apart from the belief system alcohol impact in general human wellbeinghydrate Biryani and beer bad combination.
(48:32) So alcohol consumption and effect on general wellbeing. Please try to explain something basically. So I I'll explain that unhealthy. Okay. Basically alcohol first thing like you know alcohol impact each and every part in our body except bones muscle lungs like brain liver almost. Okay. And alcohol is a toxin basically
(49:17) alcohol body toxin. Ethanol is a toxin. So bodyc will help. Okay. So alcohol will convert into acetalide and acetal into acetate absorptions that will give us high brain it will keep make us high. Okay. So recovery and alcohol too much alcohol abuse it will tap your ADH. Okay. So you tend to urinate too much. Okay. So alcohol
(50:02) and brain like you know it is a kind of it will tap our brain also. Okay. Soap. So and addict we get addict to alcohol to some extent because of too much of like you know adinosense we get dopamine dopamine. So over a period of time natural responses when we abuse too much okay and there is a physiological statement.
(50:35) So basically there is a standard unit alcohol stand. So 14 g of alcohol uh is a standard unit. So two standard units per male is okay to have per day or one standard unit is okay to have per day for female. Okay. So the okay but as per the recent statement from who like you know that is unhealthy even if you consume very less alcohol every day that is unhealthy 40s. Okay.
(51:12) Yes. Yes. This is in general. That's a debatable thing. Yes. As a qualification. Okay. Okay. So young population like you know like a lot of young people they into this osteoarthritis bone degeneration joint inflammation mostly reasoned lifestyle of course end of the day
(52:01) it will reconstruct dead. Okay. So like you know we have to stress our bones so that you know our bones will produce new cells that is how our bones will get stronger with the help of nutrition. Okay. So mostly joint tissues lack of activity. Okay. And poor nutrition like you know low vitamin D in their blood.
(52:27) Vitamin D our body can't absorb calcium. Our bone is made up of like you know 70% it is made up of calcium calcium components. Okay. along with collagen 30% of collagen and rest is from calcium components. Okay. So calcium absorption lack of vitamin D and calcium calcium like the calcium deficiency is another reason. Okay. Lack of activity.
(52:50) So reasons they tend to have this kind of bone issues joint issues. So um to okay point number one they can regain a little bit of quality in their life. >> Yeah. So basically joints like know bones that will give you a skeleton to your body you should strengthen your muscles. Strengthening your muscles plays a major role to control the joint inflammation.
(53:32) Already joint pains best suitable workout isometric exercises where they should strengthen the muscle without moving the muscle. example let's say hamstrings because I already have joint in that case I can do wall chairs I can strengthen my quadriceps okay for examp I can't do deadlifts but still I can do superman exercises okay or any any exercises like isometric exercises where I can still strengthen the muscles along with taking care of my joint health like
(54:18) you know let's say mobility exercises okay and I mean recovery deficiency joint to get rid of those deficiencies so apart from these things I can do isometric exercises to strengthen the muscles supporting that particular joint so So, okay. Okay. Okay. Crazy crazy videos. Okay. True. True. So but
(55:08) yeah abusive components or supplements. Okay. >> Or whatever it is. Okay. So basically specifically related to height it is gene code. Okay. So like parents already like 80% of it it is decided physical activities are still involved. Okay 20% of the activities those activities will help us to improve our hormonal health.
(55:49) For example, growth hormone growth hormone that will help me to have a better height. Okay. So, it will still have impact to some extent but not completely. Got it. So unnecessary simple exercise height and pattern in general eth first thing weight training.
(56:35) So more than like you know restricting their height they may do workouts in a wrong form and they can't train muscles basically different issues. So posture issues spine problem like you know especially weight training won't restrict their height in in general age like you know maybe jumping activities are pretty much good okay that will elevate their growth hormone or flexibility workouts or body weightight workouts functional training so or games like games these exercises are better for them
(57:20) instead of just waiting lifting Weights in general they should be under supervision of a very good trainer. Got it. Got it. Okay. True. True. But anxiety, depression because of our lifestyle. Yes. problems medication to get the life better. Exactly. But diet and exercise mental health is exercise going to help your mental
(58:10) health. >> Exactly. So to some extent it will help. Okay. So basically poor mental health reasons and unfortunately like you know we really don't know there is no one cause for that. Okay. So indirectly good nutrition and physical activity it will help to some extent for sure like you know like know it will help them to improve their hormones.
(58:36) Serotonin levels going to increase. Okay. So that may help them to reduce their stress to some extent. Okay. And eating good nutritious food. So intern they feel some kind of ease internally like you know if at all they can move well I mean to say their mobility can improve healthy food at least workout so proper weight managers to some extent of course like you know palpitations so anxiety but still to some extent workouts and diet definitely help okay lifestyle situations Okay.
(59:15) Okay. Yeah. They abuse medication. Yes. Yes. Maybe that that's in the right direction. Okay. So for a good sleep how exercise or good diet is going to help? >> Okay. So definitely diet and workouts of course it will help with a good sleep. Okay. And to like you know uh anxiety, depression or mental health poor sleep one of the reasons. Okay.
(59:59) And uh maybe because of their work or whatever instead of like you know sleep first thing diet and workouts definitely help and diet healthy nutritious diet like you know basically protein and carb rich meal during nights help them to get a good sleep. Okay. So proper amount of protein and fiber with proh carbohydrates help them to get a good sleep. Okay.
(1:00:28) Of course meals it should be good enough and on top of it physical activity physical activity it will keep our uh like you know uh fatigue like muscles physically mentally fatig when we do workouts not only physical fatigue even mentally we get fatigue that will also help us to get some good sleep and apart from that like you know night supplements usually supplements major supplementation melatonin supplement. Okay.
(1:00:58) Our body will produce melatanin naturally like you know when tempor I'm to say like you know sun like our body will naturally produce melatonin because of too much of blu-ray exposure. Okay, mobile so night time especially at least two to three hours it's good to avoid too much of screen time like you know I should use it and there are like blue blu-ray blockers okay so they can use those glasses if at all they still want to use medic I mean to sell screen but that will help them to have a good sleep >> okay apart from body deficiencies
(1:01:41) lack of sleep >> yeah of course So poor sleep vitamin D plays a major role to get a good sleep. Okay. And body deficiencies magnesium deficiency that leads to poor sleep cycles. Magnesium is majorly related to cognitive health and too much of sleep. Okay. So too much of sleep quality of sleep oversleeping problem over problem end of the day quality sleep there are different sleep cycles usually cycles nonrem cycles okay so nonrem cycles there is something called deep sleep okay so time enough time sp at least one 10 minutes 120
(1:02:27) minutes if at all we spend during your uh like you know deep sleep that will help you with both physical I mean physical and mental recovery we create microscopic tears your body will recover those muscles when you sleep with the help of hormone called growth hormone along with testosterone a growth hormone when you spend good time under your deep sleep.
(1:02:53) So as you mentioned and other things sleeping is one thing majority of the IT employees work in night shifts or maybe doctors maybe nurses irrespective of the gender so many people have to work in the nights. So nightmality studies. So as an expert try to explain extra. So unfortunately they should work for night
(1:03:40) shifts. Okay. for them at some point of time they will definitely have some kind of hormonal imbalance issues quite common there is something called circadian rhythm first thing okay so amount of sleep that's not going to work okay in general healthy circadian rhythm like know sleeping a little early during sunset and waking up during sunrise.
(1:04:12) Okay, that is a healthy pattern. Growth hormone is high during your deep sleep cycles. Melatin will be high. Melatinine will help you to fall asleep. Okay? So, melatin will be high during your sunset time. Okay? And testosterone will be high during like you know early hours of the day maybe time. Cortisol is high during like you know maybe as soon as you are awake. Okay.
(1:04:41) growth hormone and that is actually based on your circadian rhythm. Okay. So you can't just sleep whenever you want to sleep. Okay. That is one thing. So irregular shift timings work it will impact their hormonal health to some extent. So while at least most of the times they should fix their circadian rhythm uh to some extent to preserve their hormonal health and to preserve their overall health.
(1:05:07) So too much of quality cycles I may not get good sleep. So sleep cycles disturb majorly B12 deficiency, iron deficit when we sweat, we also lose iron to some extent. It is because of less iron or B12 we
(1:05:53) have to take supplements. If there is magnesium deficiency in general magnesium deficiency of course like you know most of the people they may have magnesium and zinc deficiency that supplementation might help for them to get some good sleep. >> So they need to consult a physician and get a multivitamin if required.
(1:06:08) If required sophisticated societies they need to work in nights apart from like it etc. Okay. Yeah. So okay they have to break down and what they have to do like okay it's mostly placebo we should break that cycle that is the
(1:06:52) only way they will come out of that uh uh placebo effect >> okay got it so Sleep aging is directly related to sleep and diet and exercise. General celebrities healthy aging inflammation hyperbariatric oxygen therapies. So ultimately supplements, diets, exercise and all these different therapies directly leading to healthy aging.
(1:07:38) So age concept as a expert with respect to nutrition and exercise. What's your opinion on this? Okay. To be honest like you know like it's just an illusion. To be honest, aging is a natural process. But with the help of diet and workouts or like you know good habits, we can delay that process of aging. Okay.
(1:08:06) So in 60 years I can still look good. I can still look fit. I can still like you know three four floors I can lift and I can I can do multiple activities like you know even at the age of 60. So aging processing aging. Okay. First thing loss of bone density. Okay. And osteopenia or sarcopenia. Loss of muscle. Okay.
(1:08:35) And poor cognitive health. Okay. Coordination. So wheat we have to enhance late 40s. If I preserve good amount of muscle if I start started doing weight training or even 50 years weight training states if I preserve my muscle I can delay that aging process. Okay. And when I grow muscle mass I can also improve my bone density. Okay.
(1:09:01) and even gut health organ performance like gutmach digestion or kidney function or liver functioning. So improv I mean we have to work on it. Nutrition going to plays a major role. Nutrition play a major role for that and um uh weight training play a major role and reading something learning something to improve my cognitive health can delay that aging process common I mean teenager start starts to explore his body irrespective of the gender
(1:09:50) Excessive ejaculation playing with their body is going to disrupt their hormonal health. Discussion acne. So masturbation is part of general aging process scientific angle. So in general there is no relationship between like you know masturbation and poor muscle mass. Okay. So weight loss no there is no relevant study that says like you know masturbation leads to all these kind of things.
(1:10:32) In fact even physiologically that's not possible. Okay. Maybe too much of masturbation maybe while mental health it may impact or masturbation like too much maybe they may feel low at some point of time. So indirectly affect directly there is no relevant study or there is no relationship >> it's more like a habit for problem rather than it doesn't affect mus nothing nothing as such it's a good diet for today okay good amount of fiber 30 g of fiber okay so at least 300 250 to 300 g of vegetable So fruit you'll get that fiber that is on priority.
(1:11:19) Okay. Next protein. Okay. So body weight and protein that is subject basically generic formula.8 g to 2 g of protein per body weight is needed like know all of a sudden vegetarian. Okay sir you can't consume like you know 1.5 1 8 g of protein. You can start slow. So next these calls proteinate next good amount like carbohydrates and food most of the food that we prepare we use fats like we use healthy oils maybe coconut oil ghee like olive oil.
(1:12:01) So we do get oil also from that or we can even add avocado if at all we have good fats >> good fats portion avocado good fats or nuts include so first thing the fiber. The next limited quantitieshydrates with good fats organic food. Organic rice, organic vegetables, organic fruits, organic means. Is it going to be very healthy? At the same time organic
(1:12:47) as a nutritionist I need your opinion on this. >> In general there is no difference normal population like you know there is no difference between like know eating organic food or like you know regular food pesticides we see like chemical chemically treated food prep we're not going to eat them raw okay we're going to cook them and we're going to eat them. Okay.
(1:13:09) So end of the day they both have same kind of nutrition. Maybe organic food autoimmune conditions help because for them there are certain components that's going to cause inflammation to their body. Maybe for them it will help but in general there is no difference between organic or uh normal food that we get in market. Quinoaollywood.
(1:13:36) Okay. Quinoa is rice. Okay. Basically quinoa in general there is something called glycemic index. Quinoa carbohydrate. Rice carbohydrate rice glycemic indicate so diabetic. I'm not a diabetic. So
(1:14:28) rather than looking at glycemic index, glycemic load, too much that is unhealthy, too much of carbohydrate abuse, maybe a diabetic patient can get used I mean to say can get that benefits for them it is benefited. So they can get benefited from that. In general, we can take anything but important. [clears throat] Celebrities people want to get six packs in just couple of months.
(1:15:09) Impossible years of managing and training. It may take 8 to 10 years for them to keep that level of fitness, maybe more. So likes social profiles untrained opinion. So in general like you know sixack
(1:15:54) abdominal muscles abdominal muscles. So we should drop down the fat percent or like you know he's holding somewhere around 25 to 30% of fat. So I mean abdominal muscles at least I should reach 12% 10%. Okay I can't show those muscles off like you know until unless I reach to that fat percent definitely he will lose his muscle fat. Okay. So there is a process
(1:16:39) involved and body crave for food. So it is not possible in a short term for sure and it needs a strategy and proper guidance. So proper balanced diet follow okay time 3 months I will drop to this kind of this amount of fat percentage next 3 months I may drop to next I will go to next level. So over a period of
(1:17:23) time everyone it's not a tough uh thing to like you know get that kind of body composition. It needs some time and efforts as well. >> So clear sixack is not possible in years of training and a lot of hard work around it. Specific diet suggest I mean magical diet for six pack. >> Okay.
(1:17:48) There is no magical diet to be honest. Okay. So basically low carb diet work better for uh like you know to shred some fat in a quick pace. So calorie deficit maintain with enough protein and less carbohydrates that's going to help for sure completely to some extent. So managing I mean to say proper balanced diet carbohydrates limit enough protein weight training with mild cardio they can lose fat gradually.
(1:18:18) sugars. Sugar causes inflammation. Statement I think last three four years. So sugar point number one sugar like sugar can be direct sugar from sugar cane or sweeten on top of it. So sugar. So in general sugar is not needed. Okay. Sugar abuse too much sugar abuse. Sugar
(1:19:04) is okay if we know where to stop or when to stop. Majorly sugar too much of sugar has its impact. Okay. First sugar empty calories. Okay. You want to eat more sugars. Okay. So, sugars because insulin spikes up. Okay. So the more your body going to produce insulin,
(1:19:50) the more you want to eat uh sugars >> and dopamine. Dopamine rush. Whenever you eat too many sugars, you'll have that dopamine rush. So once you eat too much of sugars next day, it will impact your gut microbia for sure and definitely it will cause inflammation to your pancreas. Your pancreas will produce insulin.
(1:20:14) So when you are abusing your body with these empty calories to some extent your insulin production going to dip down okay because of inflammated pancreas. So over a period of time it will definitely has its impact. Sugar in case I mean simple sugars they can take it maybe after their workouts or before their workouts to some extent if it fits your macros.
(1:20:47) So you want to have some kind of chocolate everyday. You can't ignore it. 20% or 20 to 30% it is okay but diabetes and you can you will eat more one is biological one is psychological psychological exactly psychologically it will has its impact as you mentioned sugars artificial sweeteners
(1:21:34) like aspree. So view >> basically as per the physiological statement like you know artificial sweeteners. Okay they may just cause cancer but exactly basically there is a dose just like other supplements even these artificial sugars. So
(1:22:23) and still it is a good replacement we can cut calories. So it has good amount of calories they can cut calories to some extent like diet coke and normal coke. >> Normal coke huh diet coke they can reduce the calories to some extent it will help them and spikes at the same time zero calories. The only disadvantage But in general, it will help them like you know to cut calories. Okay.
(1:23:05) It's not a solution. >> It's not a solution. That's not going to work. It has its impact. Thank you so much insight opinion and I thank you one more time for your time and for your valuable insights on this. >> Thank you. >> Thank you so much. >> Thank you so much. >> All right Andy that's a wrap for today's episode of the unscripted podcast fitness and just sixack.
(1:23:36) It's about being strong, healthy and happy inside out. So stepbystep consistent and don't forget to subscribe to the scripted podcast every week. Real people, real stories, no filter. Until next time, stay real, stay strong. This is Vasaki signing off.