Table Of Content

We live in an age of information overload. Every day, every moment, we are saturated with a sea of information. But how much of it can we apply to our daily lives?

This is exactly the challenge that California-based Architect - Hardik faced. Working long hours, irregular meals, and waning energy levels. Eating out and drinking often was another thorn in his side.

He knew what his health challenges were.

• Manage his painful, post-meal acidity,
• reduce weight, and,
• bring down his cholesterol levels.

Within 3 months, Hardik was able to meet all the above! And more!

His cholesterol count dropped from 251 to 209 mg/dl. GERD symptoms vanished and even weight came down drastically.

All this without any calorie counting or restrictions. Ofcourse, Hardik did make a lot of lifestyle changes, which we will discuss in this article, but most importantly, Hardik made changes that will keep him healthy all through his life, not for a short time.

Read on!

Hardki's Journey to Being Healthy.

Hardik's high cholesterol levels put him at high risk of heart attacks and strokes. His cholesterol levels were 40% over the healthy range for his age/gender group!

The REAL connection between his cholesterol levels and his food consumption.

Saturated fats and trans-fats are the fats that boost cholesterol levels.

These are the ones Hardik needed to start keeping away from. This would include processed foods, and fried/junk foods. It was easier said than done! But Vinshu, Hardik's nutrition coach took him through the journey very slowly. She personalised recipes as per his liking and helped him make lifestyle changes that were sustainable and simple to follow. Vinshu kept the nutrition plan challenging, but yet doable. This got Hardik excited to implement small changes every week.

Lifestyle modifications play a huge role in cholesterol and weight management. Watch this:

Hardik's weight was another important factor to consider. When we are overweight, we have an excess of fatty tissue. More fatty tissue means more free fatty acids heading to the liver. This impacts cholesterol levels.

Further, his preference to eat out & consume alcohol often would only make things worse. During the program, Hardik made a serious effort to reduce eating out and drinking. Having an accountability heath coach made a impact.

Hardik's perseverance and determination during the program were commendable!

Hardik also struggled from GERD. He would often have sleepless nights due to acidity.

GERD is a chronic condition where stomach acid flows back into the esophagus. This causes extreme discomfort that we identify as 'acidity', a symptom of GERD.

Here is a blog I have exclusively written on GERD management:

• Indian Diet Plan for GERD Management.

The main cause of GERD is linked to the consumption of high-fat foods. Best way to combat it? Eating foods with high dietary fibre content.

Hardik had gotten quite accustomed to eating out many times a week. Coupled with having alcohol too. To address his acidity , these two challenges would have to be worked on.

Vinshu worked hard on understanding the root- cause of his lifestyle and worked on helping him indulge in activities that were not related to food and alcohol over the weekend. She set weekly targets and diligently followed up with them on her weekly calls with Hardik.

Hardik's customised meal plan was complete with high-fiber foods and specific herbs for GERD management. He found these recipes to be simple to understand and execute.

Hardik also loves to cook and Vinshu took advantage of the same and helped him come up with recipes that are tasty and healthy.

Vinshu also shared a personalised chart of ingredients for him to keep in mind to include with every meal. He learned to include specific foods for lowering cholesterol.

Such as:

• Oats, pulses, barley, and other foods high in soluble fiber such as vegetables.
• Soybeans/ tofu and tempeh
• Nuts and seeds
• Fenugreek
• Amla - This superfood was by far the most effective in reducing his levels.

Here is another article I have on cholesterol management that might help some:

• Indian Diet plan for high Triglycerides and Cholesterol.

Having a blueprint of what to eat and what to avoid further helped Hardik stick to the nutrition guidelines. Instead of being dependent on Vinshu every week to send him recipes, Hardik came up with his own combinations based on the guidelines. This is our intention while working with any client, we help them learn to be independent on the program.

Soon enough he was preparing smoothies in the mornings, salads with every meal. While also incorporating the positive, lifestyle changes we suggested for him.

Top 3 Lifestyle Changes Hardik Made On The Program.

Food Journalling

Hardik's transformation included building awareness around his eating habits. Maintaining a food log brought clarity, fostering mindfulness in his dietary choices. Its the most practical way to take responsibility and accountability for what he was eating.

Each day, Hardik wrote what he ate, drank, and when. Through this, he was able to identify patterns in his habits. When he was most likely to eat out? To have a couple of drinks?

Identifying these patterns, we were able to reduce his eating out and alcohol consumption. A big win!

While Food Journalling might not be for everyone, for Hardik, it was coming to terms with reality. He realised he was eating out more than he though and munching on unhealthy snacks way more than he should.

Vinshu then worked with him to understand between identifying hunger signals and mindless eating. She strategically added snacks in his plan that were truly wholesome and delicious. This cut down Hardik's mindless eating and munching.

Time- Restricted Eating:

It took time for Hardik to align with time-restricted eating (TRE). Did you know TRE is one of the most powerful tools for longevity and disease reversal?

By practicing Time- Restricted Eating, Hardik began to feel less bloated. His digestion improved. Cholesterol levels plummeted. So did his weight!

Backed by my team and especially, Vinshu's support and encouragement. Hardik began to maintain a healthy 12-14 hrs between his dinner & next breakfast.

Being More Active:

The simple mindset switch of being physically active each day was a big takeaway!

At the start of the program we set Hardik a goal of completing 7 k steps every day. A target he achieved with success over the program duration and continues to do to this day!

He integrated consistent physical activity into his everyday life. Making being active a way of life itself. Apart from 7k steps, he also worked hard on the planned workouts we provided him to work on his naggling back pain issues. Resulting in a more dynamic and active lifestyle!

Hardik's Recommendations.

There's been nothing but positive feedback from Hardik on his program experience. The support he received from Vinshu and my team was well received and appreciated!

Vinshu was available round the clock to address any questions he had about the program. Also, to keep him motivated & on track. Having an accountability system was crucial. This was so much more effective compared to looking up health-related content online and trying to apply it. Hardik's results speak for themselves.

There was remarkable reductions in cholesterol levels, triglycerides, and inflammatory markers. This progress serves as Hardik's testament to the efficacy of following a healthy lifestyle!

Want to work on your own transformation journey? Fill in the form below and lets get on a call to understand how we can help you.

Table Of Content

In a world where the battle against lifestyle diseases seems increasingly uphill, one man's journey stands as a beacon of hope, illuminating the path to reclaiming health and vitality.

Now in my practice, disease reversal stories are everyday news. With a little bit of attention given to nutrition and incorporating very easy to follow lifestyle changes, our clients see extraordinary results. We often associate eating healthy to being boring, but this is far from true.

Meet Sundaram, a visionary who dared to defy the odds of diabetes and kidney issues, not with the conventional arsenal of medications, but through the transformative power of nutrition and lifestyle changes. Sundaram's doctors did not believe he could reverse his failing kidney health, nor did they ever believe his HbA1C could go down with just nutrition. But out bodies are much more forgiving than we think. With a little bit of love and attention given in the right direction, it really heals itself.

Under the meticulous guidance of Amisha, his dedicated nutrition coach, and the unwavering support of my elite team of functional medicine doctors and motivational coaches, Sundaram embarked on a life-altering quest towards wellness.

This is not just a story of health reclaimed; it's a testament to the profound healing that awaits when we harmonize our bodies with nature's intent. Let's dive into the heart of Sundaram's journey and find some motivation today!

NOTE: The following interview is conducted with Nandhini (Sundaram's daughter) who witnessed his healing happening right in front of her eyes :)

1) Nandini, you have been following your dad's journey from the start. Coming from Diabetes Reversal to now improving Kidney Function, how does this make you feel?

Witnessing my dad's journey from reversing diabetes to now improving kidney function has been nothing short of incredible. It fills me with immense pride and joy to see him making such remarkable progress under your team's guidance. Your expertise and personalized approach have truly transformed his health, and it's a testament to your dedication and knowledge in the field of nutrition.

Sundaram's HbA1C dropped form 9.4 to 5.2% in less than six months of working with us. This was a huge motivation for him to continue following the healthy lifestyle:

Despite my dad being a man of few words, my mom and I could see the positive impact the program had on him. While he may not have expressed it verbally, his actions and improved health spoke volumes. Having our support throughout the program, I believe he felt encouraged and motivated to stick to the plan, knowing that we were there every step of the way. Additionally, him following and sticking to the plan even as of today with no support or push is all the proof I need that he is loving it!

Table Of Content

Are you a busy, working professional? One who seldom finds a few hours to heal, nourish, and take care of health & well-being? Then, you MUST read Meghana’s story! It is an experience of her holistic health transformation. In mind, body & soul.

Meghana describes this program as the best investment in health. This investment paid her (and continues to) super-rich dividends.

When Meghana consulted with us, our initial tests found that she was dealing with a hypothyroid & PCOS. This came as a shocker to Meghna too as she did not know this till we got her blood work checked.

Fast forward through our program,

• her thyroid levels have dropped (TSH down from 18 to 5 in just 3 months!), and,
• her PCOS symptoms also completely reversed.

Let’s read through Meghana’s beautiful journey. From her initial challenges & how she found solutions to her top three lifestyle management tips for everyone. We will also share her favourite recipes. And why she suggests everyone should take charge of their health.

For the listeners VS the readers, here is Meghna in conversation with her nutrition coach Masoomi:

Meghna's Initial Challenges & Solutions.

As is common with many young working professionals, Meghna had no clue about why she was feeling so lethargic and low on energy. She had little to no understanding of nutrition, and the impacts of a bad lifestyle on overall wellbeing.

We are often not taught about nutritional interventions to managing immunity, anxiety, energy levels etc. Most often when we fall sick, we rush to doctors VS looking at what made us sick in the first place. Our access to hyper- palatable foods and fast- paced lifestyle leaves us with no room to heal our system.

So, even though Meghna would eat a salad on occasion or exercise every now and then, there was no consistent, directed efforts. Meghna also worked very long hours, thanks to being a bright- young lawyer, and functioned on very little sleep. She also ate out a lot due to her long and exhausting work hours.

Masoomi, Meghna's nutrition coach understood her busy lifestyle and vowed to make changes that are easy to follow and very impactful.

That was another aspect that Meghna appreciated about working with Masoomi. It’s how we were able to build around her lifestyle and preferences. Meghna worked long hours and we could not ask her to quit her job, ofcourse. She was also very competitive with regard to her professional growth and we did not want to do anything that would slow her down. Instead, Masoomi came up with recipes and lifestyle changes that Meghna could stick with inspite of her busy career life.

Meghana does also see herself as someone who looks for immediate results. Like a lot of us. So, in her initial days of the program, she was too eager to see results from day 1! She would even check her weight twice a day to see ‘results’. And imagine her frustration when the scale shows a slight increase in weight sometimes.

However, Masoomi was always there to help set realistic expectations for Meghna and explain her every aspect of the program with patience.

Meghana was impatient about making all the lifestyle changes suggested in a single day. Not possible even for the best of us! Putting that much pressure on herself. And then being hard on herself when she wasn’t able to do everything.

She was also dealing with intense food cravings. As is normal with PCOS and hormonal imbalances. However, practicing breathwork and gradually including a lot of anti- inflammatory foods that help reduce cravings, guided by Masoomi, helped her break through the cravings. Today, Meghna shares a much more positive relationship with food.

Masoomi is very skilled at helping people change their attitude towards food and body image. Here is another one of her client transformation stories:

Masoomi’s gentle, patient, persistent guidance and encouragement proved crucial in the early days. Meghna realized the importance of having someone finally hold her accountable for her daily lifestyle to-do’s.

The importance of incremental progress was emphasised.

All she needed to do was:

• show up every day.
• Make those small adjustments.
• Wake up a little earlier.
• Sit in the sunlight for 5 mins.
• Switch one meal from white rice to millet.

Doing so helped Meghna realize that good things do take time and consistent effort.

The amazing results began to come her way of course! She started to see and feel REAL changes in mind, body, and soul. That was the catalyst for her to become determined to give our program a real chance. She identified the triggers that lead to energy levels dropping and made changes like swapping her endless cup's of coffee's with herbal tea's. Sunlight exposure in the morning helped her also improve her improve the quality of sleep she was getting, thus, reducing her dependency on coffee even more.

Most of us are coffee- awake zombies and we dont even realise it.

Once she started seeing real changes, Meghna felt motivated to continue with her efforts. To make mindful, informed choices every day!

Meghna's Top Lifestyle Changes on The Program.

Every client on the program takes away a few things that become a part of them forever. Here are Meghna's top few lifestyle changes:

• Winning in the Morning

The biggest lifestyle change Meghana took away from our program was developing her kickass morning routine!

Meghna was working till late int he evenings, thus, Masoomi bartered for her time in the morning instead. Masoomi curated a morning routine that helped Meghna stay motivated all day long.

Earlier, mornings were a rushed time, having no time to do anything wholesome for herself. Now, she has a strict no-screen morning rule. Something all of us could use a little right?

• Taking at least 5 mins to get sunshine exposure is a MUST.
• Plus, a little exercise. Whatever suits her in that moment.
• Then, a wholesome breakfast complete with fruits, whole grains, healthy fats and micronutrients to help the body heal.

Meghna swears by her routine even today and knows her energy levels stay up all day because of her morning schedule.

• Movement is Life

Being active as a lifestyle is different from being active for one hour at the gym everyday. Watch the first part of this video:

For Meghana, that switch meant,

• taking the stairs over the lift at the office.
• being mindful of getting a short 10-minute walk in after every meal etc.

Such a type of small, occurring movement is referred to as NEAT (Non-Exercise Activity Thermogenesis). In simple terms, it is the calories we burn through daily movement in our lives, excluding structured exercises. Even the simplest of movements like walking, stretching, and standing all add to NEAT.

Plus, it improves mood! Meghana found herself being calmer and happier as a result of this change. So, keep moving, a little bit, every day!

• Mindful Eating Leading to Healthy Eating

The third lifestyle change and the most important one was to develop mindful eating.

Earlier, Meghana would ‘go with the flow’ and eat whatever and whenever. Being a busy working professional meant she didn’t always have the time for regular meals. This meant frequent snacking, late meals, and so on.

All of which add up to an unhealthy digestive system. She battled with frequent bouts of constipation

Now, she’s well prepared to address her body’s nutrition requirements. Smoothies have become a staple breakfast. And she loves them! While in the office, she is well prepared with a stock of nuts and seeds to munch on. And about her meals, she is on top of things.

Despite long working days, she makes it a point to prep her veggies for the next day’s meals. Giving her cook clear instructions on what to make. So much so that even her cook has become accustomed to making her healthy, wholesome meals. Eating more fibre has helped strengthen her digestive system.

We have discussed the importance of dietary fibre before. Even more important than protein, we all must eat a good amount of dietary fibre in a day. And the best source of fibre is of course fruits and vegetables.

Meghna also loves to end her day with a refreshing spearmint tea! She is so delighted with the relaxing effects that she carries spearmint tea with her on travels and recommends it to everyone who asks her about it!

Meghna's Favourite Recipes

Being a south Indian, Idli, and Pongal are regular preparations at her home.

We provided her with awesome healthy versions. While Idly's and Pongal still continue to be her staple, we have added a healthy twist! Masoomi introduced Meghna to the world of millet's.

Her father now insists that they only prepare Millet Idlis!

Here’s my go-to Millet Idli Recipe!

Her personal favorite recipe from the program is the Mushroom, Bhindi, and Sweet potato curry! She’s prepared it for her family a few times now and it's gotten her many compliments!

Earlier, she was concerned that her friends and family would find her new recipes bland. Far from that, everyone loves the new healthy recipes and requests them!

Meghna's Recommendations

Meghna recommends our health transformation program to anyone serious enough about making a change!

Her message to you is this –

“Always remember why you started on this journey. There may be people, places, or situations that make you feel discouraged. But, always remember WHY you chose to be on this health transformation journey”

What she liked about our program was –

“This isn’t a single-minded kind of program. Only focussing on medication or only on exercises. This program introduced me to a holistic approach to health. Mind-Body-Soul."

From meditations and breathwork guidance to yoga exercises, and workouts. To customize food plans and of course the frequent, weekly follow-up consultations. That kept me motivated and accountable. Thanks, Masoomi!”

She says,

“It's important to take it one step at a time. Our bodies didn’t get unhealthy all at once, did they? Then how can we expect our body to heal immediately? We must be kind and patient with ourselves. And this is exactly what working with Masoomi helped me realize!”

Thank you for that glowing recommendation, Meghana!

Your journey and transformation inspire us to continue doing what we do!

Meghana’s story stands testament that we are not victims of our busy lives. With the right guidance, motivation, and support, you can overcome any health condition you are struggling with!

If this testimonial has inspired you and you would like to take that first step to address your health!

Sign up below for a free consultation with my team. Let's start writing your transformation story!

No Obligations, Let's talk!

Table Of Content

Sonam's journey on Arthritis Management that might inspire you all.

I loved every aspect of the program. It helped me understand different food groups and it was more like a lifestyle change. It has really helped me with my arthritis. My pain intensity did improve a lot after the start of the program and it was interesting to understand how combinations and introduction of certain foods can help heal the body.

My sugar cravings reduced drastically and it was amazing to observe how I was not craving sweets even when going out and eating in the restaurants , I was able to make better choices in terms of eating out while feeling satiated.

I used to get very uncomfortable bloating, cramps and the pain during periods which also improved after following the program for a particular time.

I observed that my bloating reduced quite a lot that used to happen before the periods and also the intensity of pain plus the length of periods and flow came down which really was a relief that I was hoping to get.

Even with respect to my arthritis, the pain intensity came down.

I would say initially I was overwhelmed with a lot of changes but with proper guidance and time it became easier to accommodate the changes in lifestyle.

The support offered by Vinshu and Roshni has been really helpful in the entire process and this journey. With respect to the recipes, Vinshu really did go an extra length to explain all the recipes to my cook and helped me understand how to combine different food groups like what to include when making a healthy salad and how to manage portions of raw vs cooked based on my goals and symptoms.

One thing which I pride on is the extra length any of my team members will go to help clients make sustainable changes. Vinshu realised that Sonam was busy but still motivated to make changes. Thus, she communicated directly with Sonam's cook with regard to cooking techniques and adding new recipes every now and then. This made the process smooth for Sonam.

I loved smoothies and pasta recipes, these were not only easier and quick to prepare but also delicious which I didn’t expect at the start when the recipes were sent to me.

I also got to include snacks and desserts because I have a sweet tooth and cravings for snacks. I would want to say that they not only satisfies my sugar cravings but were also healthy and unprocessed which is a win win situation.

It was very challenging for me considering my long working hours but with little changes it became comforting after a point and I dropped 5 plus kgs on the program within 2.5 months time with help of Roshni’s fitness plan and her guidance plus the consistency that I maintained.

Dr Consultations really helped me. He was patient enough to help me with my basic questions and answering all my doubts. His guidance and support on the program was helpful and also the medications he added were not entirely allopathic medications ,so it really helped.

Weekly calls was something I used to look forward to. Sometimes to brag about my consistency and sometimes to look for a little motivation. My progress was consistently being tracked and my doubts were being clarified that helped me keep moving. Vinshu was competent to clarify all my doubts and was patient enough to always help me search the best brands to shop from when it came to specific food items example gluten free soy sauce or pasta.

In fact , I also learned about how to read food labels and understanding ingredients while grocery shopping or when eating out. Roshni also sent me a list of vegan restaurants that I was unaware of and that really helped me change my perspective that yes I can go out to eat and I am not restrictive when it came to eating out with friends and colleagues.

Definitely! I have already recommended this to a friend and she has a consultation call today!!

Table Of Content

Taking the first step to improve one's health requires dedication, support, and a profound desire for change. Deshna's testimonial is a tale of her success. In pursuit of well-being, energy, and a lifestyle centred around right nutritional choices.

Deshna initially joined us as a concerned mother trying to bring about a change in the way her family and she ate. She was self- motivated but lacked the right direction. This is exactly where we helped her. Under the guidance of Ami, one of our nutrition coaches, Deshna quickly absorbed what we taught, like a blotting paper and began her journey.

Read her experiences, victories, and the transformative impact of having the right person guiding you!

Deshna's Initial Struggles and Motivation.

Deshna, like many of us today, needed a change in her eating habits. She had low energy levels, intense sugar cravings and lack of motivation to exercise. So much so that every meal felt incomplete without a little sugar to finish. The same applied to eating biscuits and drinking sugary, aerated drinks. She consumed a lot more hyper- palatable foods than she was even self- aware of.

Deshna loved going to the movies to watch the latest film releases. It became a regular habit to watch a flick with a nice tall glass of a soft drink accompanied by a serving of popcorn.

Can we blame her ;) Dont we all give in to hyper- palatable foods around us. The secret is, understanding how much is too much and how much is ok. Try having a bucket of popcorn without a movie screen. You will probably throw up. Too much salt and grease from the popcorn is only palatable when we are mindlessly eating it.

Sugar- sweetened beverages is another addiction you want to stay away from. Sugar's and artificial sweetener's in sugar- free beverages lead to a dopamine rush to our brains. We then tend to crave sugary foods to experience that dopamine rush again. This is a very unhealthy cycle.

In hindsight, she can see how destructive that habit was. Especially for her energy levels.

Sugar overconsumption leads to decreased energy levels and fatigue. After consuming a nice sweet treat, an energy surge comes for about 30 minutes. Then comes the crash. And the addictive feeling of wanting more sweets to eat.

This is exactly what Deshna struggled with in the past. Now, she has broken free of her sugar cravings. Coke and popcorn at the theater no more! Now its a movie with a small cup of hot, black coffee!

A Fantastic Support System.

Deshna's had the unwavering support provided by Ami and my team.

Our availability and responsiveness was round the clock. This ensured that her every doubt and question was addressed.

The most crucial part of any transformation journey is the assurance that you are taken care of when in need. Ami and Vishala, both working on Deshna's team were very hands- on when it came to responding to her questions and helping her in every step of the way.

In fact, deshna quickly realised that a lot of leafy greens were not available where she lived and Ami helped Deshna plan a small house- garden. Towards the end of the program, Deshna's garden grew enough greens (and some other veggies) to feed the whole family and more!

Accountability and positive motivation plays a very crucial role in a client's transformation journey.

Can Tasty Food Also Be Healthy?

My biggest message tot he world is that healthy food is tasty! You simply must be know how to cook ti well. Thanks to our customised meal plan and recipes, Deshna's transformation was seemless! Her perception that nutrition has to be restrictive was broken. She was eating more food than ever before and tastier food than ever before.

Deshna navigated this transition like a pro. This had a positive impact on her well-being and that of her family and community too!

She has observed that during this phase, she didn't miss any of the previous unhealthy foods she used to eat. Ami's curated menu plan for her was in such a way that she didn't feel like she giving up anything. Our plan emphasised the addition of whole foods that delighted and surprised.

Deshna even took to searching for different recipes and customising it as per her health. This is our eventual goal! To be able to teach a client to take control of their health and reduce dependency on us.

Some of her favourite recipes from the program are:

• Quinoa pulao/upma/fried rice
• Ladakhi Thupka/Ragi Soups (my personal favourite too!)
• Oats chilla

When Deshna & fam are hosting guests at home, she prepares a scrumptious spread of healthy plant- forward dishes that wow everyone in the room!

By realising, the importance of self-reliance, she is growing her leafy greens in her home garden, even becoming a distributor of sorts in her hometown of Saharanpur!

Deshna's Lifestyle Suggestions to All.

While a lot of lifestyle changes are covered through any clients program, all clients pick a few things that become a part of their DNA. Why do I emphasise on lifestyle changes so much? Here is why:

Here is Deshna's top picks:

Prioritizes Time-Restricted Eating:

Deshna now makes sure to have her last meal of the day by 7:30 pm latest. Even if she has to attend a social evening outing, she priorities her meal times over everything.

How does this help?

Time- restricted eating is amongst the most important predictor of chronic diseases. When we are not eating, our body is working on detoxing and cleaning. Constantly eating interferes with the bodies natural detox process and accelarates ageing.

Deshna's lifestyle was also such that she had a lot of social gatherings and outings at night. But putting a strict full stop to eating after 7:30 pm ensured she did not indulge in mindless nibbling when she was out with her friends.

Increased Water Intake:

This is one lifestyle change that we ALL need to imbibe, consistently. Hydration is a key component of healthy living. That is a fact. No arguing that. For Deshna, once she started hydrating more, even just drinking half a liter more than her regular consumption, her health improved.

Repeated UTI's, kidney disorders, cravings, fatugue, certain nutrient deficiencies are all related to water intake. Optimal water intake is the easiest lifestyle change you can accomodate.

Ami got creative here and helped Deshna with herbal infusions and herbal tea recipes. Deshna had delicious tasking water at all time around her. Thus, ti was easy for her to simply sip more :)

Avoid Hyper- Palatable Foods.

One of the biggest lifestyle changes Deshna experienced came from within. It was cultivating deeper mindfulness with her food choices. One of the prime examples of this started in her kitchen. Earlier, she was liberal with the amount of oil used during cooking.

Now, armed with the knowledge of why cooking oils are more harmful than beneficial, she has greatly reduced her oil usage.

Read my blog on why cooking oils are more CON than PRO for your health.

Deshna had kinda of lost the love for cooking earlier, coupled with her low energy levels, it was no wonder. Now, as her overall health & well-being have improved greatly, she found a newfound love for healthy cooking! She is investing her time wisely in researching the best recipes, techniques, and ingredients out there.

She has confidently adopted the customised meal plan that we provided. Even, using her own renewed creativity to come up with wonderful new versions of the recipes we shared.

Her enthusiasm for our healthy recipes has extended to her husband and her young son too! Both enjoy the food she makes at home now. Seeing their positivity has only further encouraged Deshna!

Accountability: The Secret Ingredient to Weight Management.

Deshna felt encouraged and motivated by having weekly follow-up calls throughout the program. Especially at the beginning of the program. Having constant assurance that she was going in the right direction gave Deshna intrinsic motivation to continue. She had Ami's kind, unwavering support through that transition time.

The calls helped her understand how to deal with sugar cravings.

Here is a tip we shared with her. Read closely.

So, whenever a craving arises, I guide you to immediately think of the foods you have already eaten. Have you eaten enough? Have you eaten right? Have you drank enough water?

Doing so gives you instant awareness of the body's needs at that moment.

By getting reminders from us about practicing this, Deshna was able to observe the sensations of sugar cravings as they arose. Ami's follow-up calls provided Deshna with great strength and determination to work on herself a little bit every day!

She received many compliments on her renewed health and well-being. Deshna acknowledges her transformation to this program.

In her own words -

"I always mention to others about checking out Roshini's IG profile! There are many 'health coaches' out there. What I felt set Rohshi's team apart from the rest was her genuine interest in making people healthier. Increasing awareness about just how important it is to take care of one's health. To make the right choice, to eat right, to stay fit. It's all very genuine!"

Deshna's glowing recommendation of our program stands testament to the years of hard work, dedication, and excellence of my team.

Let's Just Talk. No Obligations.

Need help making lifestyle changes that are specific to you or want to know more about working with us? Fill int he form below and we will get on an exploratory call shortly!

There is nothing I love more than writing someone's transformation story. Let's work together to write yours now!

Table Of Content

Real health comes from small, consistent habits built and practiced every day with mindfulness. However, we often underestimate how amazing our body is. No strict diet, no oner training or under-eating is required to heal the body. Just a few weeks of being mindful about your choices is what the body demands.

Let’s take a journey to read this experience of Sudhanshu who transformed his health with whole-hearted dedication and a willingness to embrace change and put in the effort to make that positive change. As you will see, Sudhanshu did not have to go on any 'strict diet', nor was expected to spend endless hours int he gym. Instead, he made simple lifestyle changes, but stuck to them till they became his lifestyle.

Sudhanshu’s experience of working with us for just 3 months, under the extremely talented nutrition coach Janani, is a testament to the power of lifestyle modifications in achieving remarkable health improvements.

Several of his vital health parameters such as cholesterol and triglyceride levels plummeted from alarming high values to normal range. All without taking any allopathy medication. Just eating right and making sustainable lifestyle changes.

Read on till the end. Sudhanshu’s transformative journey described here in just over a 3-month program, highlights what I speak about frequently – the power of smart, consistent, significant lifestyle changes have an enormous impact in creating unbelievable results.

Background and Initial Challenges.

Sudhanshu's professional and personal life had him putting in long hours of a sedentary job.

His cholesterol levels were very high, so he started taking medication. However, his approaches & efforts to improve his health were half-hearted and misguided, leading to little to no results!

For example, he thought he was making a healthy choice by consuming the popularly advertised, ‘zero sugar’ flavoured yogurts. These products, while tasty, are anything but healthy to consume regularly. They are often high in sugar's and artificial flavours. Both of which reduce your liver's ability to process cholesterol.

Label's can be misleading. Our job as nutritionists is to help you identify the BS amongst the actually healthy stuff. Janani quickly identified distructive patterns in Sudhanshu's lifestyle and worked towards helping him change the same.

Additionally, he did not exercise regularly or even lead an active, moving lifestyle through the week. To compromise for this, Sudhanshu would push himself too hard on the weekends, going on runs, or intense yoga practices that would leave his body inflamed and unable to recover properly. Most of us tend to do this, not realising that fitness has to become our lifestyle and not a visiting guest in our lives.

Like many of us, Sudhanshu found that he would often indulge in processed foods, sweets, and candies without much thought, often bingeing on sugary foods without realizing it.

In his mind, he would feel irate that although he was making some effort to to improve his health, he wasn't seeing any results. As a result, he was wary about enrolling for our 3-month health cholesterol management program.

In hindsight now, Sudhanshu happily admits that,

“We know how to improve our health, there's plenty of information online, but we can’t seem to apply these to our lives. If you want to transform your health, take the first step and have a consultation! It was the best decision I made and it has worked wonders for me, and was able to help me reach my goal of experiencing mind-blowing health benefits in such a short period! Without any reliance on medication but just simply being determined and working dedicatedly with Roshini’s team and saw an unbelievable reduction in my cholesterol levels.

I feel determined to build upon the health benefits already achieved and take action on the lifestyle improvements and physical fitness exercises plan outlay by Roshini and the team to maintain and further improve my health!

It's best to invest in our health before we get older when we can't do much about it”

Sudhanshu's Transformation Highlights.

Once Sudhanshu had 100% committed to our 3-month program, the profound changes in his health started to manifest!

His biggest takeaways reflect not only a drop in cholesterol levels but also:

• enhanced stamina,
• improved yoga postures, and,
• a rapid, powerful recovery from a long-standing hamstring injury.

Again, what is crucial to see here is that - All of these improvements were made without the use of medication, solely through lifestyle modifications.

Janani's job was not just cholesterol management, but also making sure that she made a positive change in Sudhanshu's lifestyle forever. She wanted to make a sustainable impact on Sudhanshu's eating habits, without him feeling deprived about his nutritional choices.

Sudhanshu's Key Lifestyle Modifications.

It is the lifestyle changes more than anythign else that leads to sustained results. Here is the difference between lifestyle modification than a mere "diet plan":

Here are the lifestyle changes that most resonated with Sudhanshu:

• Regular Exercise and NEAT (Non-Exercise Activity Thermogenesis):

Sudhanshu recognized the importance of integrating consistent physical activity in everyday life. Making being active a way of life itself. Not equating exercise that needed to be strenuously done over the weekends but something that is as crucial to the daily routine as drinking enough water!

He determinedly embraced not just planned exercises but also incorporated NEAT into his daily routine. NEAT stands for Non-Exercise Activity Thermogenesis. Simply put, it refers to the calories we burn from the movements we make in our daily lives.

NEAT includes all the physical activity we do apart from structured exercise practices. Even the simplest of movements such as standing, walking, stretching, finger tapping, neck stretches, and head bobbing can all add up to NEAT.

This experiential understanding of NEAT has transformed Sudanshu’s perception of physical activity. It has prompted him to consciously incorporate simple movements into the daily routine, resulting in a more dynamic and active lifestyle.

Did you know, that NEAT accounts for more weight loss than structured physical activity?

• Dietary Changes – Reducing Sugar, Avoiding Dairy, and Eating Leafy Greens:

Reducing Sugar Intake:

As is customary in many parts of our country, Sudhanshu was habituated to eating a little piece of jaggery after every meal. However, he was able to observe that this was more out of a craving than a customary post-dinner ‘meetha’. Sugar feeds the inflammatory bacteria in our gut, causing us to want more sugar. This is unhealthy and the vicious cycle can only be broken when you stop consuming sugar. Janani spent enough time and patiently explained Sudhanshu what he was doing wrong and what needs to change.

Needless to mention, hidden sugars in a lot of processed foods we consume is the leading causative factor for high triglycerides.

Through patient guidance, encouragement, and providing him with healthy alternatives to sugar, he was determined to make a change and was able to reduce sugar intake significantly, a crucial step in achieving his health goals.

He made sure to include one serving of fruit with every meal (this is important). Fruits contain phytonutrients and polyphenols. Both of these heal our gut, and help us destroy the inflammatory gut bacteria that lead to sugar cravings.

Avoiding Dairy:

Like with sugar, the mindless consumption of dairy products was something holding Sudhanshu back in so many ways.

By gradually and smartly eliminating replacing dairy, he immediately experienced relief from allergic reactions such as bloating, respiratory irritation, gas, upset stomach, nausea, etc. Considering about 80% of our country is lactose intolerant, this comes as no surprise!

But is ghee not considered healthy? Actually not:

Eating the Rainbow of Leafy Greens and Vegetables:

Sudhanshu embraced transitioning to a diet rich in leafy greens and vegetables, especially cruciferous veggies known for their cholesterol-regulating properties.

His wife was able to expertly adapt to the recipes and guidance provided by my team. Even resulting in his family consciously eating a greater variety of fruits, and veggies every day!

Sudhanshu found it very effective to be consistently encouraged, motivated, and guided by my team with a customised meal plan to suit his food preferences.

Janani provided him with a meal plan that incorporated a wide variety of whole-plant foods, made very very tasty.

It is very important to note here that Sudhanshu was eating delicious and tasty food! he was still eating Gujrati food (as per his ethnicity) and did not compromise on taste. This is the message we often get confused. Healthy food does not have to taste bad or be boring. There is so much one can do with cooking techniques, herbs and spice use etc. Janani helped Sudhanshu just realise the important food groups to consume. His dishes and likes/ dislikes remained the same.

Building Mindful Eating Habits, Food Journalling, and Intermittent Fasting.

Sudhanshu's transformation included building awareness around his eating habits. Introducing time-restricted eating and maintaining a food log brought clarity, fostering mindfulness in his dietary choices.

Food Journaling:

Sudhanshu learned quickly that the most practical way to start taking responsibility and accountability of what he ate everyday was through maintaining a Food Journal!

Here are some of Sudhanshu's entries, giving you an estimate on how wholesome his meals were:

This was done consciously, using our in- house nutrition and fitness app.

We often intend to eat healthy but do not account for a samosa here and a piece of cake there. These small meals are hyper- palatable and keep us addicted. These make it harder and harder for us to truly enjoy healthy food, that is naturally flavorful.

Develop Time-Restricted Eating/Intermittent Fasting Mindset:

It took some time for Sudhanshu to completely align with time- restricted eating, one of the most powerful tool for longevity and disease reversal. But backed with Janani's encouragement and accountability, he persisted with keeping a gap between each meals, which proved instrumental in optimising his health.

Oftentimes, especially after a hectic & mostly sedentary work day, Sudhanshu would eat right before going to bed and wake up to the sight of food again. Janani made him understand that this destructive eating behaviour does not give our digestive system enough time to rest and repair.

Just a few days into practicing time-restricted eating, he felt more active, lighter, agile, mentally calm & focused. Because of maintaining an eating window of only 10 hours (fasting for 14 hours), Sushanshu was way more proactive in planning his meals.

Cruciferous Veggies – A Cholesterol-Controlling Superfoods.

Sudhanshu's diet primarily focused on eating more plant's in general. But cruciferous vegetables made a special appearance in his diet. There recognized superfoods for cholesterol-regulation are often missed if we dont consciously add them.

Examples of cruciferous vegetables are broccoli, cabbage, kale, bok choy and cauliflower. All of these are cholesterol-lowering foods that also have many valuable nutrients for our system.

Cruciferous veggies also have anti-cancer and heart health benefits! They vegetables have good insoluble fiber too. This makes the cholesterol fighters

Like fruits, they also contain polyphenols, which are packed with disease-fighting properties such as inflammation reduction, lower blood sugar levels, and anti-cancer properties. Cruciferous vegetables contain over 40 phenolic compounds, making them an excellent source of these valuable compounds.

If It Has To Be A Lifestyle Change, It Has To Be Enjoyable.

Sudhanshu found the transition to a healthier diet enjoyable, devoid of feelings of restriction or deprivation. Recipes provided by his nutrition coach Janani allowed him flexibility. We never encourage calorie restriction or calorie counting. Sudhanshu was eating healthy and in as much quantities as he wanted.

Regular follow-ups by Janani on a weekly, sometimes even daily basis, played a pivotal role in Sudhanshu's success. Interacting with my team & I consistently served as a source of motivation, ensuring accountability and providing ongoing guidance.

The structured follow-up system prevented him from reverting to old habits and encouraged a positive relationship with food.

Occasional indulgences would happen once in awhile and by enjoying them fully and without guilt on himself, he fostered a healthy relationship with food.

One of the biggest challenges we all face in today’s world is letting go of our destructive attachment to consuming hyper-processed, sugary foods, salty snacks, and caffeine.

A widely prevalent issue amongst the youth of today, the meaning of ‘normal foods’ has dangerously transformed. And with regular consumption of such hyper-palatable foods, we become a slave to their effects.

Cholesterol management is simply cutting down on hyper- palatable foods and going back to eating sensibly. Here is more information on foods that help manage cholesterol:

• Indian Diet For High Cholesterol and Triglycerides

Remember, our goal is never to make enemies out of our food choices. Your relationship with your food has to be a positive one. Rather than just focusing on what needs to be reduced/eliminated from your diet, we also help you realize and experience just how many new food types are there to be included!

Our team’s support played a crucial role in helping Sudhanshu and family eating the right kind of food groups.

Even amidst work hurdles and the consumption temptations of the holiday season Sudhanshu remained steadfast in his commitment to eating, empowered by our guidance and unwavering encouragement.

With patience and perseverance, Sudhanshu gradually overcame the obstacles, gaining a deeper understanding of the connection between his lifestyle choices and health.

Sudhanshu’s Message To You.

“There’s an ocean of health information available online, and everywhere we see, on social media as well, health information being shared. Earlier, my challenge was to regularly and smartly apply this information to my life.

Having gone through this transformative experience with Team Roshni Sanghvi in just 3 months, I strongly encourage you to take the first step by seeking a consultation!

If I can do this, anyone can!

Choosing to invest in my health early, before age limitations set in, is my BIGGEST realization towards discovering a key to a fulfilling and vibrant life!”

As Sudhanshu continues his health transformation journey, he is determined to build upon the base of amazing health benefits he’s already achieved in such a short period! We remain in contact to encourage him to continue taking action on our recommended physical fitness exercises and maintaining a positive mindset.

Sudhanshu is poised for greater, sustained, health improvements!

Table Of Content

This is the powerful transformation story of Archana, a writer and creative professional.

Despite being an active Yoga & and Kalaripayattu practitioner, Archana struggled with IBS. IBS can be crippling and impact one's quality of life. Archana too struggled with hemmoroids and constipation when she joined the program. But above all, she did not feel in her peak health. She was always lethargic and felt uneasy.

Feeling overwhelmed and stressed, Archana decided to take charge of her health and seak help. What she experienced from working closely with Amisha and Team RS was nothing short of life-changing!

Read on!

Initial Challenges & Lasting Results!

Archana has been generous to share her transformation story here with us, so it can be a source of inspiration to many other people who suffer in silence.

Her daily routine during the program completely transformed. From seeking comfort in sugary beverages daily to looking forward to making her glass of smoothies, she has certainly come a very long way.

“Food wasn't a priority to me. No thought went into it. Anything convenient like bread and butter in the morning is what I'd go for. Eating out would mostly be paneer and some form of maida roti or butter kulcha. There wasn't a specific focus on conscious eating”- Archana

Is this not how most of us tend to live? This is also the growing reason for IBS/ IBD cases in today's generation.

If you are unsure what IBS is, watch this:

When Archana joined the program, she was not even aware about the severity of her condition. But the initial consultation with our team gastroenterologist and functional medicine doctor helped put things into perspective for her.

Did you know, that over 10% of the global population is estimated to be coping with some or the other form of IBS

A condition more prevalent in females and symptomized by unpredictable changes in bowel movements, crippling abdominal pain, and a persistent feeling that bowels are not empty even after a movement.

Once Archana’s root causes for IBS were systematically identified by my team, it was then a matter of developing a comprehensive health plan, tailored to Archana’s case. Amisha's role, Archana's nutrition coach was pivotal here. Amisha ensured curating a plan that was not only specific to Archana's condition, but personalised to make it easy for her to follow.

By trusting the process and staying connected with Amisha and being consistent with the nutrition plan we created for her, Archana is in a much better place now. She was the easiest client to work with. Her self motivation and resilience to change truly made all of us happy on the team.

Here is a few snapshots of how Archana ate before the program started:

She was not even aware of how mindlessly she was eating sugar, fatty dairy products and processed foods. Her go- to meals were packaged foods and empty calories.

Amisha realised the same and was quick to make changes necessary to keep Archana excited about the program and still heal the body. Here is how she ate on the program:

Archana experienced an 80% remission in IBS symptoms in just 3 months! And, is determined to stay vigilant and mindful of her body’s signals and nutrition.

Archana now feels confident and empowered that in the situation that she does face a relapse of her IBS condition from eating something unsuitable, she now knows what immediate steps to take to identify and eliminate that food from her diet and take charge of her health!

It Takes A Team!

Having access to my skilled team of nutritionists and Functional Medicine Doctors made Archana feel nurtured, supported, coached, healed, and cared for together!

Archana described it as a holistic health recovery system.

• First, diagnosing the condition and prescribing medicines where required.
• Next, create a customized lifestyle & nutrition plan.
• Implementing the plan together with regular nutrition consulting + building positive lifestyle changes.
• On- going motivation, support and tweeks when required. This was constantly taken care by Amisha.

Having this approach made it easy for Archana to follow the plan. She had 24/7 access to us and resolve questions when needed. We highly insist our clients ask us questions instead of blindly following everything we tell them to do. This is the only way they will make a change at the mental level and sustain their progress.

Archana made sure to pen down all her doubts and got back to us with a big list every week. Amisha patiently answered these for her and even provided scientific data where needed. This help the client gradually build trust in our approach and even enjoy her journey along the way.

Simultaneously, consistent and targeted efforts are made to ensure that ONLY the right kind of foods are being consumed. As well as, paying close attention to unlearning harmful lifestyle behaviors (diet, hydration, exercise, and sleep) and replacing them with positive, empowering, and lasting habits.

Archana's Top Lifestyle Suggestions.

We always love asking clients what they took back the most from the program. Here is what Archana suggests as important changes for everyone.

• Develop a Time- Restricted Eating Habit.

Man was never made to digest foods very late in the night. Before the program started, Archana never paid attention to her eating habits. often times, she would eat right before going to bed and wake up to the sight of food again. This does not give our digestive system enough time to rest and repair.

By practicing Time-restricted eating, Archana felt more active, lighter, agile, mentally calm & focused. Because of maintaining an eating window of only 10 hours (fasting for 14 hours), Archana was inspired to take charge of her nutrition by planning her meals in advance.

As a bonus, she now has no more time for junk food!

Not convinced about Intermittent Fasting yet? Check out my blog on

• Benefits of Time restricted Eating.
  
  
• Develop a Healthy Circadian Rhythm.

Being a creative person, she worked late into the night, thinking that’s where she was the most creative!

But at what cost?

Archana would then wake up closer to noon the next day, feeling lazy and low on energy.

We all have an in- build circadian clock that we function on. None of us are naturally "night owl's". But rather, exposure to bright light late at night keeps us awake. Couple this with caffeine exposure at the wrong time and afternoon naps, we have the perfect recipe for disaster.

Our gut health, mental health, emotional well- being, detox system and many more processes in the body are disrupted when we choose to break our circadian cycle.

Our bodies constantly operate according to an internal ‘clock’ that we call our circadian rhythm. This unseen but very real rhythm determines many factors about how our body & mind function.

For example, early in the morning, at approximately 7 am, our body secretes a hormone called cortisol. Known as the ‘stress’ hormone, this essentially gets us awake and out of bed, ready to face the day. Similarly, at about 9 pm, our body secretes melatonin, which acts in direct opposite to cortisol and induces a feeling of sleep.

Most of us, ignore these signs that our body gives us. As did Archana.

Learning and living in tune with her circadian rhythms has been a game-changer for Archana. In fact, has boosted her creativity!

Now she wakes up promptly before 7 am, goes to bed by 10:30, and makes sure she gets enough sunlight exposure every day!

You might think what does sleep have to do with IBS. But various lifestyle factors including sunlight exposure early morning and sleep habits can trigger the growth of inflammatory or non- inflammatory bacteria in the gut. This is why our approach to disease management is "holistic" and not unidirectional.

• Eating the Rainbow!

Amisha would regularly emphasise the importance of covering all the food groups, backed by many many delicious recipes that she curated for Archana. Initially, Archana did not even know what those food groups were!

This was also coupled by a low FODMAP approach based on Archana's condition. Amisha very carefully curated a meal plan that was customised to help Archana both heal and thrive.

Broadly, the main food groups included for Archana were:

• Anti- inflammatory Fruits
• Vegetables (from different categories)
• Unprocessed Whole Grains
• Dark Leafy Greens
• Easy to digest Legumes and Pulses
• Unroasted Nuts/ Seeds
• Anti- Oxidant rich Herbs and Spices

She remembers the concept of a balanced diet from her school days but was far from applying it in her adult life. initially, there was little to no fibre intake in Archana's diet, and no fruits outside of having a banana or two every other week! This quickly changed with Amisha's guidance.

Moving Past Destructive Eating Habits Through Food Journalling!

Dedicatedly maintaining a food journal in the first week of the program made Archana realize that her meals mostly consisted of sugary, dairy-rich, hyper-processed foods and simple carbs - a dangerous combination!

There’s something truly stirring about writing down what we eat every day. What I say is that doing so creates clarity in terms of what exactly needs improving/removing/adding to your meals.

As a result, Archana has gone from consuming 8 spoons of sugar a day to 1 spoon per week!!

Ditching the Dairy = Winning the IBS Battle.

Understanding the root cause of IBS symptoms is crucial. Read this to know more:

• Indian Diet Chart For Irritable Bowel Syndrome

IBS can be caused by several reasons.

• H. Pylori infection,
• Past Trauma,
• Chronic Constipation,
• Anxiety and Stress,
• Small intestinal bacterial overgrowth (SIBO), and,
• gut dysbiosis

are just some of the factors that contribute to IBS symptoms.

Lactose, a sugar naturally found in milk, is one of the most significant irritants to the gut. As infants, we have lactase, an enzyme that helps us digest lactose (milk).

As we age, our bodies stop producing lactase, making it challenging to digest dairy, which could manifest in IBS symptoms.

Read the below for more:

• Milk- is it slowly poisoning you?

Archana, like many of my clients, experienced an improvement in symptoms the moment she dropped dairy.

Adulteration of milk is another reason to avoid it:

Overall Health & Mindset Transformation in 12 weeks!

Today, Archana is confident about healing herself. Becoming aware and mindful of how to maintain her health and well-being on a day-to-day basis has been the biggest mindset transformation!

This confidence stems from an experiential understanding of her body's daily nutrition requirements. Most of us maintain an unhealthy dependence on the convenience of ordering a meal online.

Ask Archana, she will tell you emphatically that such meals that we consume, may make us feel satiated for a short while but do not add anything more in terms of nourishment.

Call them empty calories!

“Eat Anything You Want, Just Cook It Yourself” – Michael Pollen

Taking charge of your meals by cooking them yourself changes your palette fundamentally. Yes, it takes determination and a little trial and error, but hey, that’s what we are here to help you with!

If you’re concerned about picking up cooking skills, don’t be! My team and I will be there every step of the way to help you develop the skills, mindset, and confidence to get you cooking plant based meals adjusted for your taste preferences!

Archana discovered the joy of preparing a wholesome, delicious, colorful, smoothie bowl for her breakfasts. There’s something just magical about starting the day with a smoothie bowl. It’s filling, refreshing, and ticks all the boxes of your daily nutrition requirements.

The more Archana cooked for herself, the less she craved unhealthy foods!

Archana’s IBS Advise

“Become comfortable talking about it, reach out for help proactively.Have the courage and confidence to stand up for yourself. This program is an ocean of information and support that has helped me! So know that you are not alone in this journey. You can do this! The team practices what they preach. This team brings their 100 %, passion and dedication to helping with my health transformation”

If you are serious about making positive health changes, Sign up below for a complimentary consultation call with my team!

Let’s start writing your transformation story!

Table Of Content

Meet Jayshree, a young, vibrant individual with a zest for life and a determination to overcome her past, persistent health challenges. From rushing out of the door on busy days to ensuring she never misses her smoothies, Jayshree joined us for a transformative one-month nutrition program.

For a month, she was guided, round the clock, by our experienced and dedicated nutrition coach, Ami. In just a short four weeks, she experienced real and life changing results.

The power of accountability, consistency, and dedication always seems to surprise me and delights my clients. Let's delve into Jayshree's remarkable journey, exploring her:

• initial struggles,
• her victories, and,
• the profound impact of the program on her overall health and well-being.

There’s a lot for you to learn from her journey.

Jayshree's Initial Challenges.

Jayshree used to grapple with various health concerns that would impact her daily life.

Despite being on a fairly healthy vegan diet before joining us, she would feel fatigued constantly, experience mood swings, and experience unexplainable digestive issues as well.

It just goes to show you that being vegan does not always equate with being healthy. Many people have this misconception that being vegan automatically makes you healthy. But this far from accurate.

Being vegan is a choice to not consume animal products. Being healthy, consistently, is also a choice. But, it’s a choice to be mindful of your body’s actual nutrition requirements, knowing what, when, and how much food your body needs. Apart from many other factors such as sleep, hydration, and exercise play an important role.

At such a young age, having to cope with tiredness, digestive issues, and stress levels, Jayshree found herself feeling very concerned. She was also struggling to maintain a healthy work-life balance.

All of this & more prompted her to seek a comprehensive solution that would address the root causes of her ailments.

Embarking on a Holistic Health Program: The Role Of Accountability.

Lifestyle improvements have been proven to have a foundational role in improving mental and physical health.

With Ami's expert guidance and unwavering support, Jayshree began her transformative journey, embracing a holistic approach to wellness that encompassed:

• nutritional adjustments,
• incorporating stress management techniques, and,
• personalised lifestyle modifications.

Having round-the-clock support, accountability, and encouragement from my team boosted Jayshree’s confidence and gave her results in just 4 weeks!

A rock-solid accountability support system through your nutrition and lifestyle improvement journey can pay rich dividends. Research is proof that having accountability through your transformation journey is likely to help you reach your goals faster. Ami's weekly calls with Jayshree was that accountability. By giving her mini targets through the week, and following up on those targets, Ami ensured Jayshree stayed motivated.

It’s important to note that we create accountability in a way that is supportive and non-judgmental. Our goal is to help you succeed, not to punish you or make you feel negative about your journey.

As she progressed through the program, Jayshree experienced an improvement in her overall well-being, witnessing notable improvements in her energy levels, digestion, and emotional resilience.

Overcoming Initial Challenges: Navigating the Path to Wellness.

One of the biggest challenges Jayashree had was letting go of the attachment to hyper-processed, sugary foods, salty snacks, and caffeine.

A widely prevalent issue amongst the youth of today, the meaning of ‘normal foods’ has dangerously transformed. And with regular consumption of such hyper-palatable foods, we become a slave to their effects.

Remember, sugar cravings, when given into, lead to more sugar cravings. It's an endless vicious cycle that is unfortunately promoted and supported by large corporations. Jayshree would drink 2-3 cups of tea per day with multiple spoonfuls of palm sugar (as addictive and destructive as sugar) per day. This kept her craving for more sugar as time passed.

Jayshree was eating more processed foods than she even realised. Just getting her to regularly maintaining a food journal was enough to help her realise the quantity of processed foods she was eating per week.

But our goal is never to make enemy out of our food choices. Your relationship with your food has to be a positive one.

Rather than just focusing on what needs to be reduced/eliminated from your diet, we also help you realize and experience just how many new food types are there to be included!

Ami played a very important role in helping Jayshree fall in love with the right kind of food groups.

That being, she found herself eating a lot more than she did before joining our program. The Irony! Weight loss does not have to be about starvation, but, rather, about eating the right kind of foods.

Amidst work hurdles, Jayshree remained steadfast in her commitment, drawing inspiration from Ami's guidance and unwavering encouragement. With patience and perseverance, Jayshree gradually overcame these obstacles, fostering a deeper understanding of the vital connection between her lifestyle choices and her overall health.

Top Lifestyle Changes Jayshree Made On The Program.

Throughout her transformative journey, Jayshree imbibed key lifestyle changes that played a pivotal role in revitalising her health and fostering a renewed sense of vitality.

• Eating The Rainbow.

The most important mindset change Jayashree picked up from us was to consciously eat a greater variety of fruits, and veggies every day. Already being vegan, you would think she was already eating healthy right? Wrong!

Veganism does not automatically translate to better health.

Sure, cutting out animal products from your diet will greatly improve your health but only up to a certain extent. If one is eating plant-based, but mostly eating hyper-processed, sugary, caffeinated, salty foods, being holistically healthy will remain a distant dream.

Jayshree was smartly guided with a customised food plan to suit her preferences. A food plan that incorporated a wide variety of whole, plant foods in her daily food intake. Emphasising the integration of nutrient-rich, whole foods into her diet, Jayshree discovered the profound impact of mindful eating on her digestion and energy levels. Leading to her looking forward to preparing her plant based meals.

• A Healthy Circadian Cycle

For many years, Jayashree took her sleep requirements for granted, as many of us do.

Sleeping post-midnight, having a late dinner, and too much screen time was a regular occurrence. Over just 4 weeks of working with us, she understood how her body’s internal clock or circadian rhythms were being disrupted by her lack of a balanced night-time routine.

We helped her create a practical pre-sleep routine that consisted of simple practices like:

1. yin- yoga,
2. a hot shower, and,
3. taking naturally sedative herbal teas.

Combined with the accountability provided by Ami to ensure that she prioritized sleep timings daily.

Moreover, the incorporation of stress-relief techniques, such as yoga and meditation, enabled Jayshree to cultivate a sense of inner calm and emotional balance, enhancing her resilience and overall well-being.

As expected, by incorporating these changes and sleeping on time regularly, Jayshree observed that she would feel like a million dollars every morning upon waking up, had consistent energy levels throughout the day & was able to deal with life situations calmly.

Jayshree's Empowering Tips for YOU.

Jayshree’s tip for those looking to improve their eating habits – Take it Slow!

Once you’ve decided to walk the transformation path, it's important to have a gradual transition phase. Trying something overnight, without preparation for the change, hasn’t worked out too well for most people.

Having to put that kind of pressure on yourself and your willpower doesn’t work out too great for most people.

Why not take it one step at a time?

Identify the food groups you wish to replace and then research the options for alternatives.

Having Patience – Trust the Process!

Speaking from experience, Jayshree’s big tip for you in your health transformation journey is to be patient, with yourself!

Rome wasn’t built in a day. And inducing positive, lasting changes into our overall health takes time, consistent efforts and being OK with failure. There will be days when you just can’t be bothered to follow your routine. Be gentle with yourself, and allow for some mistakes.

Those mistakes shape our experience & determination. When Jayshree joined us, she was doubtful about being able to see results in just a month and had a few days where she really struggled to break out of her previous, self-destructive habits.

However, we were there for her every step of the way. From Ami to the rest of my team & I, Jayshree was able to make to most of our combined knowledge, expertise and empathetic support to see REAL results!

Today, Jayshree continues to implement the invaluable lessons she acquired during the program, seamlessly integrating holistic wellness practices into her daily life.

By prioritising nourishing food choices, stress management strategies, and mindful self-care, Jayshree has unlocked the transformative potential of sustainable well-being, reflecting the enduring impact of our holistic health program on her journey to optimal health and vitality.

This could be your story next!

Are you ready to take charge of your health & well-being?

Why don’t you sign up below for a free consultation call with my team?

Let’s Talk! No obligations.

Table Of Content

Neha's transformation story is similar to all of our's. In the race of excelling in our professional career, health and wellness can sometimes take a back- seat. But Neha reached out to our team at the right time and vouched to incorporate health into her lifestyle. No fad- diets, no calorie cutting, but still resulst that will drop your jaw- keep reading.

A Singapore-based, HR Professional, Avid Traveller, Self-Confessed Foodie and Health freak, Neha connected with us a few months ago. Her goals here simple, heathy, sustainable weight loss.

Neha was working closely with one of our Nutrition Coaches Masoomi, the most of energetic, positive-minded and persistent wellness coach on our team. Not only was Neha able to lose weight, but also able to integrate positive lifestyle changes such as:

• building a healthier circadian cycle,
• develop mental calmness and clarity, and,
• even building a positive relationship with food.

Read on to get inspired by just how she underwent a remarkable journey of transformation under the guidance and support from our team!

This could be YOUR story!

Embarking on a Transformation Journey!

Neha struggled with sugar addiction when she joined the program. For Masoomi to help her overcome this, just like with any addiction, she had to change the bodies biochemistry.

Our addiction of sugar is driven strongly due to various factors. One of them being inflammatory, bad gut microbiome. If being an alcoholic is not a 'self- discipline' issue, then neither is sugar addiction. But by healing the gut, just like with a period of detoxing from alcohol, we are often able to overcome sugar addiction.

Masoomi introduced various nutritional groups such as cruciferous vegetables and omega- 3 rich foods to heal the gut fast. Then, it was no longer a question of Neha craving for sugar, but being tempted once in a while when she saw her colleagues eating something. But once again, Masoomi's creating solution of "eat a fruit first" greatly helped Neha!

The biggest reward for us as health coaches is to see clients continue the lifestyle changes we make during the program, much after the program.

We cannot be more proud of Neha! She has been committing to the lifestyle changes developed during the program.

This can only be possible if the lifestyle changes we suggest are personalised for clients. For instance, Neha was not a wake- up- and- meditate type of person. Had we forced her to do the same, she would have only failed. But Neha worked close to a hike spot and loved going on walks after her office. This was her meditation! All Masoomi then did was incorporate these into her lifestyle. But this way, meditative walks became a habit for Neha. She continues to do them, despite her frequent travels and hectic work schedule!

Small lifestyle changes like these paid off for Neha. From simply starting her meals with something raw first to introducing natural metabolic booster's in her food, Neha noticed her weight effortlessly go down every week. In no time, she was shopping for a new wardrobe!

The beauty of lifestyle changes is that they become a part of you. Despite Neha having to travel constantly for her work, her food type changed, but pattern of eating did not change. Masoomi ensured that she still ate her fruits everyday and still incorporated whole- grains. The only difference was that the fruits were locally grown tropical oranges in India and Pitaya when she was back in Singapore.

Step- by- step Neha also learnt how to identify food groups herself. She started shopping for her own produce and started getting excited about coming up with her own recipes based on the guidelines curated by Masoomi. This truly helped her change the definition of "dieting" to being fun and exciting.

Building a very positive relationship with food is very crucial for your mental health. We are surrounded by food and will continue to be so till the end of our lifetime. If you have to constantly fight with the idea of eating right, you will constantly be in a battle with yourself. - Roshni Sanghvi.

Her mindset towards her eating choices, her sleeping habits and lifestyle lifestyle have fundamentally changed!

But none of this would be possible if Neha did not trust the process Masoomi had set out for her. Masoomi's constant hand- holing further helped Neha rely on her and reach out to incase she wanted someone to talk with.

Initial Challenges and Early Solutions:

In the initial weeks, Neha faced a few hurdles, like anyone trying to make lifestyle changes does. Neha only expected a diet plan from us, but little did she know what she was in for. Masoomi spend enough time to explain Neha the benefits of lifestyle changes VS following diet plans, and Neha was quickly on board. Here were a few things that became her biggest strength.

Food Journaling:

We often intend to eat healthy but do not account for a samosa here and a piece of cake there. These small meals are hyper- palatable and keep us addicted. These make it harder and harder for us to truly enjoy healthy food, that is naturally flavorful.

Neha quickly realized that though she was eating well, she did indulge in her croissants and Indian snacks every now and then. But journaling kept her accountable and in control of her choices.

We do not suggest clients journal forever, but initially when they are still in the phase of forming healthy habits.

Cravings:

Neha was also concerned about her tendency to snack unconsciously. Her fav snack being Bakarwadi!

However, Masoomi was able to successfully help Neha understand where these cravings and temptations stemmed from for her. Could be as a result of her high-performing work life, the constant travels and being away from her hometown or just a love for eating.

Masoomi factored in Neha's taste preferences and customized snack recipes that suited her pallet. From crunchy Kale chips to savory sweet potato chaat, new recipes were gradually introduced to replace the unhealthy once.

The main difference being that now she was eating the right kind of food. This realisation boosted her self-confidence immensely. Now, she allows herself a piece or two of her fav bakarwadi with acceptance and moderation.

Low Calcium Levels:

The next thing concerning Neha were her calcium levels. Neha also was asked to follow a dairy- free diet. She was concerned that going off dairy products completely could result in a calcium deficiency. She had already observed that her nails were brittle, before joining the program with us. Masoomi assured Neha that lack of calcium was not the cause and dairy is actually not a great source of calcium either. Read this to understand more:

• Dairy and Calcium.

After a careful review of her vitals and parameters, Masoomi formulated a plan that involved the inclusion of plant-based phytonutrients and Vitamin D3 (the real reason her body had a difficult time absorbing calcium from the food she ate).

Within the first month of diligently following the customized meal and lifestyle plan set in place, Neha observed her nail & overall health to be substantially improved.

Do you still believe that you need to consume dairy for calcium?

Allow me to change your mind! Read my Blog on Calcium & Dairy

Neha’s commitment to maintaining mindful eating habits during her travels showcased her dedication to sustainable lifestyle changes, underscoring her resilience and unwavering focus on her health goals.

Neha’s Key Lifestyle Change Takeaways.

Neha's remarkable progress in just 3 months of working with us, underscores the remarkable outcomes that can come from of sincerely embracing a holistic approach to health and well-being. She lost over 6 kilo's in just 12 week's, but more than that she lost inches around her waist, something she was not able to accomplish before.

Here are Neha’s top takeaways from working with us:

• Eating the Rainbow!

One of the first realizations we arrived to with Neha was that she wasn’t getting enough diversity in her diet.

We often look at nutrition as being restrictive, when in reality, nutrition should be inclusive and diverse. The biggest predictor of gut health is plant- diversity and gut health is a predictor of longevity. Populations that eat the most diverse diet, as much as a 100 varieties of plants per week, tend to also have the longest lifespan!

Neha also took charge of grocery shopping at home so she could explore new varieties of fruits, vegetables, whole- grains, legumes and pulses.

She began to go the produce market herself to stock up on a colorful, nutritious choice of fresh fruit and veggies. As a result, her meals began to look a lot more colorful too! Half of her plate would now be reserved for a freshly made salad!

She discovered a vibrant love of starting the day with fruits. While on her travels to Vietnam, she observed how easy being on track was when you have to look at food from the perspective of diversity and not restriction. Her breakfast consisted of a series of fruits now and not a chocolate croissant.

• Building a Better Sleep Schedule.

Like many others like her who work high-demanding jobs and have frequent travels, Neha wasn’t sleeping enough. The importance of getting enough sleep for overall well-being cannot be understated.

Not getting enough sleep translates into low energy levels, decreased productivity and focus, emotional imbalance and even weight gain. By recognizing the vital role of adequate sleep in overall well-being, Neha then smartly & swiftly integrated regular and restful sleep patterns into her daily routine, even during her frequent travels.

It is not so much about the quantity of time you are in bed for, but rather the quality of your sleep. Masoomi insisted Neha incorporate techniques like breathwork and Yoga Nidra to help her get restful sleep every night. This can be your biggest tool against weight loss.

Are you having trouble sleeping?

Check out my 3 top practices that help sleep better!

• Embracing Salads as a Dietary Staple.

Armed with a newfound understanding of just how important daily salads are, Neha began to incorporate generous portions of fresh greens and vegetables into her meals. Salad's act as a natural appetite suppressor. They ensure you do not overeat in your meals and naturally stimulate satiety hormones.

If you have not found a salad you like, you probably have not found the right salad dressing. Liberally use nut and seed butter's with healthy sauces for your salads, while keeping oil's out. Trust me, you will look forward to having salads daily. - Roshni Sanghvi.

Neha's lunch always consisted of a salad first, and quite often, Neha would add pasta and pulses to her salad and make it a salad meal!

Have you been eating salads daily? And if so, how are you incorporating crucial salad components?

Read my blog on the the MUST-HAVES in your daily salads! Non-negotiable!

• Pumping up her NEAT.

NEAT stands for Non-Exercise Activity Thermogenesis.

Keeping it simple, it refers to the amount of calories burned from movements we make during our daily lives. It’s the activity that we do apart from planned exercise practices. Simple examples like performing tasks while standing, keeping our hands busy, foot tapping, neck stretches, head bobbing it all counts!

Ask Neha, she will tell you just how NEAT has transformed her perception of physical activity. It’s prompted her to consciously infuse simple movements like standing, walking, stretching into her daily life and routine, resulting in a more active and dynamic lifestyle.

NEAT accounts for more weight loss than structured physical activity too!

Personalized Wellness Plan.

When Neha joined this program, she did not give any thought to calorie counting at all. If we had advised her to do calorie counting, she would have probably quit this program before it even started.

What Neha loved about working with us was the efforts taken by Masoomi & the rest of my team to provide her with a fully customized wellness plan. One that took into account all of her preferences. While still balancing it with constant updates, and open, frequent communications between Neha & her coach.

Throughout her transformative journey, Neha's biggest learning is having faith in her potential for change. Her dedication to cultivating a balanced lifestyle remains unwavering.

Neha's newfound zest for life, healthier eating habits, and active lifestyle serve as a compelling testament to the transformative power of working with us!

Table Of Content

Only 8 out of every 1,00,000 people are affected by Achalasia Cardia. This is a very rare swallowing disorder, that impacts a small percentage of the population. It is essentially the narrowing of the esophagus right before opening up into the stomach. This leads to food being pushed upwards to the throat and GERD like symptoms:

Symptoms include:

• regurgitation,
• acidity,
• vomiting and, even,
• gastric distress.

So much so, that when Ram, one of our clients approached us, he explained having trouble even sleeping through the night without having a bout of an acid attack.

Ram was told by his doctors that Achalasia Cardia cannot be reversed. He approached us predominantly to work on his weight and metabolic markers as Ram had even given up on managing his gastric disorder.

His case is one of remarkable transformation and determination. I truly hope this blog motivates you as much as working with him inspired us!

Read on and we hope that his story will inspire you towards your own health transformation!

When he joined us, roughly 3 months ago, he was struggling with a rare Gastrointestinal disease known as Esophageal Achalasia or Achalasia Cardia.

This condition affects the esophagus, the tube through which food and liquids journey from the mouth to the stomach. He was having difficulty in even swallowing food and water!

Apart from this, he has had a track record of bad eating habits going back several decades. Having been a slave to eating highly processed foods, a majority of the time, with little to no intake of fruits, vegetables, whole grains and nuts, its little wonder that he was carrying longstanding health issues. Here is an example of what Ram's average day of food looked like before we started working with him:

However, in just 3 months of working with us, he has experienced:

• A complete reversal in his symptoms,
• Almost 15 kgs weight loss and 9% reduction in body fat
• Abandoned his love for midnight Maggi noodles and chips
• Adopted a Plant-based Lifestyle & Learning how to cook for himself
• Set a New Fitness Goals like, training for 5K run

In this article, we delve into Ram's experience of working with Roshni Sanghvi and her team, his challenges, and triumphs, with him even offering valuable insights for you to make positive changes in your lives!

Working With The Team: A Fantastic Experience!

Ram's primary nutrition coach on the program was Amisha Pasad. A dynamite, ever curious and extremely talented nutritionist who literally hand- held Ram through his recovery journey. In Ram’s own words, “Working with the team at Roshni Sanghvi has been nothing short of life-changing!”.

He felt strongly that, what set his experience with us apart, was the compassion and patient understanding shown towards him of introducing small, incremental lifestyle, eating habits and exercise-related changes over time. This was easy as expectations set on him were small and easy to achieve VS major changes. We literally started with changes as small as introducing a fruit before the meals.

Ram appreciate our approach on what to add to the diet to make it healthier VS focusing on what all to avoid. Eventually, as his cravings and gut changed, he automatically started avoiding foods that are unhealthy. The mid- night maggi was not replaced with an apple or sweet potato chaat instead.

Amisha also focused on giving Ram nutrition based targets VS a "diet plan". For example, Ram was asked to eat 50 grams of leafy greens per day VS only having a green smoothie for breakfast. This gave Ram the freedom to choose where to add the greens and not strictly adhere to one diet type.

Here are a few tips for GERD management that can also help with Achalasia Cardia:

• Indian Diet for GERD Management.

Transitioning to a Healthier Lifestyle: Challenges and Triumphs.

No sugar-coating Ram's transition to a healthier lifestyle. It was a challenging effort. But one that was well worth it!

Owing largely to his decades of poor eating habits, coupled with his sedentary lifestyle choices. What stood Ram in good stead during this transition period, was his willingness to listen to us and being open-minded towards making new and often, uncomfortable changes. Also, his core motivation to address his health concerns head on, fuelled his determination.

One of the biggest challenges Ram faced was one that we all can relate to. Hyper- palatable food addiction.

Given our easy access to chemically engineered food, designed to keep us addicted, it is hard to not give in to your temptations.

• Food coloring,
• emulsifiers,
• stabilizers and,

so many chemicals make our food hyper- palatable. Thus, keeping us addicted to them. A scoop of ice cream is enough for us to not find an apple sweet anymore.

Where the availability of hyper-palatable foods like instant noodles, fried chips, ice creams and many more is literally a finger movement away.

Additionally, Ram had to also deal with another widely prevalent behaviour pattern that many Indian men face – Not knowing how to cook for themselves!

The silver lining here is that having seen tremendous health improvements with us in such a short period of time, Ram is now actively motivated to educate himself on how to cook for himself and is making good strides in that regard.

Miraculous Results! A 90% Reduction in Ram’s Achalasia Cardia Symptoms.

Ram's progress during his journey was nothing short of impressive, here’s the timeline:

Within the very 1st month:

Significant changes in Ram’s health was evident. Almost overnight, he moved away from being entirely dependent on consuming highly processed foods, marking a promising start of his transformation.

This was possible due to Amisha's efforts on selecting easy to cook, fun recipe for Ram. She specifically chose recipes that can be prepped for a few days together and does not require master level cooking skills.

Ram started by following a six- food elimination diet, where dairy, wheat, soy, fish, eggs, nuts and shellfish was removed from his nutrition plan. Amisha instead chose recipes like a millet porridge for breakfast, traditional sambhar and brown rice for dinner and veggie and pulses loaded dinner.

Ram was also educated on developing a healthy sleep routine to avoid late night munching. If he did feel hungry, Amisha helped him with healthy snack options that were lighter to digest and would not trigger reflux.

Did you know your sleep habits can drive your cravings? Read this:

Sleep and Sugar Cravings.

By the end of 3 months:

Ram achieved not only a significant improvement in his health but also an impressive transformation in his physique.

In just 3 months, he lost a total of 13.3 kgs, with a remarkable 9% reduction in body fat. His food diary was starting to look like this now:

Furthermore, all of his Achalasia Cardia symptoms completely stopped!

In addition to his dietary changes, Ram has also embraced a new fitness goals. He is actively training towards his very 1^st 5k run!

Ram has fundamentally changed for good! Mentally and physically. More than anything, he has started to develop a positive relationship with the food he is eating and moving towards making this his permanent lifestyle.

Inspiring, right?

Ram’s Top 3 Takeaways of working with Roshni and her Team!

At no point in the program was Ram ever asked to count calories, drop carbs or control portion size. His weight loss was despite how much he ate and strongly due to making sustainable lifestyle changes. Watch this video to understand more:

Here are top three of Ram's lifestyle changes:

Fruits before meals.

Ram was enjoying his smoothies with fruits in the morning, but also made it a point to have fruits before meals.

Fruits not only act as natural appetite suppressors, but are high in anti- oxidants and polyphenols. Both of these helped recover his gut lining and improve symptoms of achalasia cardia.

Fruits are alkalizing in nature, preventing acidity attacks and also rich in vitamins and minerals, thus keeping cravings at bay.

Ram is having more fruits than ever before and loves it! He looks forward to seasonal fruits and enjoys the process of shopping for them.

Importance of Green Leafy Veggies.

We dont nearly have as much leafy greens as we should per day. Ram was shocked when we walked him through his daily eating pattern before he joined the program to show how much leafy greens he was having.

1. From a fat- loss perspective, leafy greens are rich in thylakoids, a substance that acts as a natural fat- blocker in the body. This literally makes your body a fat- burning machine.
2. From a gut- health perspective, leafy greens boost the production of Short- Chain Fatty- Acids in the stomach. These are friendly bacteria that heal your body and play various roles in preventing diseases.

Ram now found this a game to find ways to add greens to his daily diet. He introduced raw greens through smoothies and salads and cooked greens throgh soups, sambhar's and curries.

Read my blog to find out why it’s crucial to get greens into your system Everyday!

Maintaining a Visual Food Log

This lifestyle change might not be for everyone, particularly those who struggle from eating disorders, but it sure did help Ram.

We all, to some extent, organize our work, our tasks and our lives through creating lists, maintaining a diary etc. So, why don’t we do the same for the food intake?

Ram used our fitness tracking app to track what he ate. This also made it easier for Amisha to suggest changes and for us to understand his eating patters.

We noticed things like binge eating on dates when he was stressed and suggested healthier snacks. A point that would be missed otherwise if he was not tracking his food diary. We also noticed excessive use of rice and helped him bring diversity to his meals.

We also noticed the food groups that caused his achalasia cardia symptoms to flare up and customized his plan constantly as the weeks passed.

This habit can be a game-changer when it comes to having a clear picture of your eating habits, patterns and identifying ‘good’ and ‘bad’ meals through the week.

Want to learn how to do this?

Look no further!

I’ve got the perfect resource for you to get started with your Food Journal!

Are You Ready to embark on your journey to better health?

Book a consultation today! Let’s talk.

Remember, every small change counts, and your path to a healthier future starts with a single decision.

Whether you're seeking advice, guidance, or actionable tips to reach your fitness goals, we are here to help you on your journey to a healthier and happier life.

Table Of Content

Let food be thy medicine, and medicine be thy food.

These profound words were spoken by the ancient Greek physician Hippocrates, often hailed as the father of modern medicine.

His wisdom encapsulated a timeless truth: what we put into our bodies has a profound impact on our health and well-being. Yet, in our fast-paced modern lives, we often take for granted the significance of this age-old adage.

We consume without consideration, not just in terms of what we eat, but also:

• when we eat,
• the quantities we consume,
• the choices we make—be it plant-based or animal-based,
• minimally processed or heavily laden with additives.

These choices impact ecosystem of our digestive system, affecting our daily comfort and long-term health.

The good news? Change is not only possible but often doesn't require a complete overhaul of your diet or a hefty investment. Small, consistent changes can lead to increase in vitality and freedom from troublesome stomach issues.

So, let's explore how we can nurture our digestive health, one mindful bite at a time.

Today, we're diving into a crucial topic: Gastroesophageal Reflux Disease or GERD (or GORD if you are from the UK).

Its one the most common disease affecting our digestive tracts. A research study reveals that an astonishing 15% of our country’s population has been affected by GERD.

Reading this article, you’re going to understand:

• what causes GERD,
• its symptoms,
• foods to avoid and include.

Also, how you can beat GERD with mindful eating, regulating/eliminating unhealthy lifestyle habits, regular exercise, and a balanced plant based food plan that remains relevant to our Indian palettes.

So, let's start by understanding what GERD is and how it differs from acid reflux.

What is GERD?

GERD/ GORD, or Gastroesophageal Reflux Disease, is a chronic condition where stomach acid flows back into the esophagus, causing discomfort and irritation.

It’s like when you have a “backflow” of acid from your stomach to your throat, which can be uncomfortable and painful.

You may be familiar with the term or experience of an ‘acid reflux’? That’s what happens you have eaten way too much, or after an alcohol or a coffee binge.

The contents of your stomach reverse into the esophagus from whence they arrived, resulting in a terribly unpleasant burning sensation in your chest. It’s also called ‘heartburn’, although it’s your stomach that’s really on fire!

Well, Acid reflux is not the same as GERD. It is but a symptom of GERD.

Often acid refluxes can progress towards GERD, resulting in intensified refluxes. You may even regurgitate (vomit) stomach contents, have difficulty swallowing, coughing and even chest pain. GERD is not to be taken lightly!

Is GERD the Same as IBD?

Not at all. IBS affects a completely different part of our digestive system.

The infamous IBD (Inflammatory Bowel Disease), may affect your intestine or rectum. IBD is also classified as being an "auto- immune" disease, meaning your body is attacking its own gut lining. Depending on the part of your intestine that is affected, IBS is further subdivided into two categories:

• Chron's Disease

• Ulcerative Colitis

IBD leaves you feeling uncomfortable, constipated, bloated, gassy, with bloody stools, food intolerances, and bad gut motility.

Check out my blog on dealing with IBS on an Indian Diet

Does GERD Lead to Cancer?

GERD itself isn’t directly connected to cancer.

However, untreated GERD definitely boosts the possibilities of developing esophageal adenocarcinoma. Studies have linked GERD with a twofold increase in the risk of stomach cancer.

When struggling with GERD, it becomes of the utmost importance to get to the root- cause of the disease and eradicate the cause. Symptom management alone will only band-aid your symptoms but will not lead to cancer prevention.

Working with multiple clients for GERD management, I often see that clients just start avoiding foods that cause acid- reflux. But this is not treating the disease. The real solution is to fix the intestinal lining. A sign of a healthy gut is being able to eat what you wnat without having symptoms.

What is Hiatus Hernia, and Could It Be Causing GERD Symptoms?

Think of a hiatus hernia like a small breach in the barrier that separates your stomach from your chest.

Your diaphragm, the vigilant guardian of this barrier, usually keeps digestive juices and acid locked within the stomach's stronghold.

However, in the presence of a hiatus hernia, the gap between the esophagus and stomach widens (as shown in the picture above). This is as if there's a hidden gateway for stomach acid's to sneak past the defenses and venture into the territory of your esophagus.

While a hiatus hernia can contribute to the development of GERD, not everyone with a hiatus hernia will necessarily develop GERD. Other factors, such as diet, lifestyle, and genetic predisposition, can also play a role in the development of GERD.

Is GERD Reversible?

GERD can indeed be reversible with the right protocol.

Statistics show that 1 in 4 people in the United states suffer with weekly acid reflux episodes, but less than 5% population in Asia experiences GERD. This shows that your eating habits and lifestyle factors play a role in your disease progression.

Overall, high- fat intake is associated with increased risk for GERD but high- fiber intake can be protective. Guess where you find fiber- plants! Plant's also are mostly low in fats, particularly saturated fats (the bad kind), giving you an added benefit.

A plant-centric diet, rich in whole foods like fruits, vegetables, legumes, and grains, can significantly alleviate GERD symptoms. These foods are naturally low in fat and reduce the production of stomach acid, creating a more alkalizing environment for your gut. Additionally, plant-based diets are linked to weight loss, making them an excellent choice for those carrying excess pounds, a known GERD risk factor.

Losing weight is paramount in GERD reversal. Excess weight places pressure on the abdomen, increasing the likelihood of acid reflux. Shedding those extra pounds can provide profound relief.

Boosting non-exercise activities (NEAT) like walking and standing is another game-changer. These activities aid digestion, prevent acid from pooling in the stomach, and reduce the risk of reflux.

Maintaining a consistent sleep schedule and regular meal times helps regulate digestion, preventing late-night meals and erratic sleep patterns that often exacerbate GERD.

Lastly, quitting alcohol consumption is vital. Alcohol relaxes the lower esophageal sphincter, allowing acid to flow back into the esophagus. Eliminating or moderating alcohol intake can significantly reduce GERD symptoms.

These simple yet effective changes can bring about relief, enhancing your overall well-being and reducing the discomfort associated with GERD..

Top Five Foods to Avoid with GERD Diet.

To manage GERD effectively, it's crucial to be mindful of what you consume. Here are the top five foods to avoid with a GERD diet:

Dairy:

High-fat dairy products, such as whole milk we use in chai and mithais and dishes like paneer tikka, can be major triggers for acid reflux. Besides this, adulteration of dairy in the recent times makes it even more susceptible to additives that can disrupt your gut lining. Watch this:

Simply stop dairy consumption. as someone who has not touched dairy for 8 plus years now, I can safely say you will get enough calcium and proteins from the plants you eta in your diet. I work with clients globally to help them make healthy switches and now once have we had to worry about any nutrients missing from milk.

That being said, if you drink milk or eat yogurt or ghee from a taste perspective, try and make the switches to plant- based options like cashew milk, almond milk, oats milk, soy curds, vegan ghee etc. You can very well make these at home and ensure they are free of additives.

Here is one recipe to get you started:

Artificial Sweeteners/Flavouring:

The Great Indian culinary scene is full of delectable sweets and snacks, many of which contain artificial sweeteners and flavorings. We all know sugar is bad, but often welcome stevia, sugarfree sweeteners, brown sugar, coconut sugar, jaggery and honey.

Bad news, all of these equally harm your stomach.

These additives can be harsh on the esophagus and may worsen GERD symptoms. Be cautious when indulging in desserts like gulab jamun or easy snacks like maggie and ketchup. Same applies to those ‘fruit’ & energy drinks, diet soda's etc that we see stocked in our supermarkets.

Now while these look like a lot of changes, with a little bit of guidance and right direction, is in not worth it? Especially if it can prevent cancer or IBS in the future.

Meat:

Some Indian meat dishes, like butter chicken or lamb curry, are high in fat, making them potential culprits for GERD exacerbation. Fatty meats can relax the lower esophageal sphincter, allowing stomach acid to rise into the esophagus.

Meat is also home to toxins such as PCBs and high in AGE's (advanced glycation end- products). Both of these are cause for GERD. Being naturally acidic, meat consumption promotes the growth of inflammatory bacteria in the gut, thus, exacerbating your symptoms.

Eggs:

While eggs are a staple in many Indian dishes, they can be a common trigger for acid reflux. Dishes like masala omelets may need to be eliminated or substituted with egg alternatives. Here is why:

Oil and Saturated Fats:

Indian cuisine often uses rich oils and saturated fats in cooking. Dishes like biryani or fried snacks can be delicious but might relax the lower esophageal sphincter, allowing stomach acid to flow back up.

Try lighter cooking methods like steaming, oil-free cooking or use healthier oils sparingly to reduce the risk of GERD symptoms.

One common technique we use with clients is a "raw first" approach. Eat a fruit, smoothie or salad before a meal. This acts as an appetite suppressor, is naturally low in fats, does not require oil's for preparation and also high in fiber.

Top Five Foods to Eat for GERD Management.

Not only is it important to know what to exclude, it is equally important to eat the right kinds of alkalizing foods to help you reverse your disorder. Here are the top five superfoods I include when curating a meal plan for GERD management for clients.

Psyllium Husk:

Remember Daadi always eating Isabgol? There is a lot of science to this ancient old fiberous herb. This soluble fibre is a digestive superhero. Psyllium husk acts like a soothing balm for the digestive tract, helping to ease irritation and discomfort caused by GERD.

Psyllium husk acts as a PREbiotic fiber. Meaning, it is literally food for the anti- inflammatory good gut bacteria. The more they feed on this husk, the more they thrive and grow in number. This inturn alkalizes the gut environment and keeps acidity down.

I suggest a tbsp of isabgol daily, broken in two servings of 1/2 tbsp each. You can have the same anytime of the day.

Pulses and Lentils:

Thank God for Dal!

Pulses, such as lentils and chickpeas, also promote the growth of beneficial gut bacteria. They're rich in fibre and provide the growth of short-chain fatty acids (SCFAs). SCFA's are anti- inflammatory in nature. This helps prevent auto- immune diseases too!

The variety of dishes that can be prepared using pulses and lentils is vast and fairly easy to execute right in your homes! From simple sprouts to sundal salads, dals of course, dosas and endless varieties of hummus!

Now if your gut health is really bad, pulses maybe hard for you to digest. The solution is then not to avoid such an important and healing food group, but to work with an expert to slowly introduce them to your diet.

With clients who often have a very poor gut, I will often introduce easy to digest pulses like mung daal and masoor daal first before the harder pulses like chickpeas and kidney beans. I will also make sure the client soaks the pulses for well over 8 hours, washes them well and throws away the soaking water, cooks them well and mashes before consumption. Various other techniques are adopted such as adding lemon before serving etc.

In no time do we see clients being able to consume all pulses with no efforts.

Fruits.

Prefer non-citrus fruits like bananas, papayas, chickoos, mangoes and apple. These choices are less likely to trigger GERD symptoms compared to citrus fruits. However, the objective again is not to keep citrus foods out forever, but overtime build a strong gut lining to eat all fruits.

Incorporating fruits into your diet, at least 3 servings a day, adds essential vitamins, minerals, and antioxidants for overall well-being and making you feel light (and it shows), at your very best!

I suggest my clients to add a fruit before every meal, this way, they stick upto their goal of 3-a-day and do not forget to incorporate them.

Now while fruits are essential, avoid fruit juices and canned fruits.

Leafy Greens:

Leafy greens like Kale and lettuce, are alkaline in nature. They can help neutralize excess stomach acid, providing relief from the burning sensation associated with GERD.

Leafy greens are also rich in dietary fiber, which can aid in digestion. Fiber helps regulate bowel movements and prevent constipation, which can contribute to GERD symptoms by increasing abdominal pressure. By maintaining regular bowel movements, leafy greens can help reduce the pressure on the lower esophageal sphincter (LES), potentially reducing the risk of acid reflux.

Make a habit to have a simple green smoothie. Bananas, greens like mint, dates, nuts or nut butters and a little water. That’s really all it takes to make yourself a delicious green smoothie!

Here’s an idea: You can replace the paneer in ‘palak panner’ with sweet potatoes and tofu for an awesome main course curry!

Flaxseeds:

These tiny powerhouses are rich in Omega-3 fatty acids. Omega-3s have anti-inflammatory properties and can help reduce inflammation in the esophagus, soothing the discomfort caused by GERD.

Flaxseeds are also rich in insoluble fiber and lignin's. Both of these keep the peristalsis movement in the gut going, thus, avoiding being constipated.

Did you know that flaxseeds can be used to make chutneys, rotis, laddoos, mukhwas and much more?

I insist my clients add 2 tbsp of raw flaxseed powder per day to their meals per day.

Top Five Lifestyle Changes for GERD Management.

When it comes to any disease management, it really is a combination of exercise, nutrition and lifestyle changes. I have seen the clients who benefit the most out of my program are read to change the way they live, because that is what is causing them their current diseases.

Lose Weight:

Not to say GERD doesn’t affect people on the skinner side, it absolutely can and it does.

However, we can’t deny that having excess (subjective to your build, and other factors) weight on your body can put immense pressure on digestive system, worsening GERD.

Don’t know where to start?

Try out some of these!

Boost NEAT (Non- Exercise Activity Thermogenesis):

Almost everyone is good at going to the gym for one hour per day. But what really matters is what you do for the remaining 23 hours.

Sitting idol after meals and limited activity all day can make GERD symptoms worse. In fact I can go to an extent to say that even if you do not exercise for one hour daily but are physically active all day, such as taking the stairs, indulging in gardening or walking the dog etc, you are more likely to see an improvement in your condition.

Increase non-exercise activity like walking and even just, standing. I know, while you’re at work, it seems difficult to be active, but simple tasks like using a standing desk for a few hours daily makes a difference.

A smart way to incorporate NEAT is, getting a smartwatch to track your activity levels and working in short periods of time (20-30 mins) and taking short breaks (5-10 mins) to walk, stretch and recharge. it’s called the Pomodoro Practice

Ditch the Dairy:

This is the most effective change I have seen after working with a 1000+ GERD clients globally.

Ditching dairy, in all its forms, is crucial for effective GERD management. Dairy products are notorious for triggering acid reflux and exacerbating GERD symptoms.

Owing to their high fat content, acidic nature, lactose content and not to get me started on the horrors of animal abuse happening in the dairy ‘industry’, ditching dairy, in your own time, just makes sense.

So, people tell you that you “Need to drink milk for calcium!” Think again.

Fortunately, today's market offers an array of dairy alternatives made from peanuts, cashews, coconuts, and more. These alternatives are not only readily available but can also be easily prepared at home, allowing you to enjoy the creamy textures and flavours you love without compromising on your GERD management.

Making the switch to dairy-free options is a small yet significant step towards a more comfortable and symptom-free life.

Want to know that best dairy-free alternatives to use for chai?

Follow a Healthy Circadian Rhythm:

Very underestimated and overlooked. We believe we can ‘get by’ with irregular sleeping and napping patterns. 100% truth is, consistency in sleep and meal times can aid digestion.

Allow me to help you sleep better starting today!! Check out these tips

People in night- shift work suffer from more GERD and indigestion symptoms inspite of eating healthy than people who work day- shift. Light exposure late at night, late- night meals and irregular sleep timings can trigger hormonal imbalances that affect much more than your gut.

Its simple, wake up with the sunrise and sleep with the sunset. Hire a sleep expert if needed and work on your sleep cycle. We personally help clients curate a bedtime routine, making it easy for them to sleep on time and fall into deep sleep fast.

Stop Alcohol Consumption:

Alcohol can seem like the perfect relaxant after a long’s day work or at those social situations and gatherings, where it seems like everyone’s got a drink in their hands! Here are two among the many ways alcohol can worsen your symptoms.

• Alcohol can slow down the emptying of the stomach's contents into the small intestine. When the stomach takes longer to empty, it can lead to increased pressure in the stomach, which can push stomach acid and contents into the esophagus.

• Alcohol also relaxes our esophageal splinter. That’s not good. Additionally, with the wide spread production, distribution & consumption of this ‘deadly elixir’ in all its forms is troublesome.

Here’s a myth buster, to help you understand the impacts of alcohol consumption.

Should I Follow a Low-FODMAP Diet for GERD Management?

The question of whether to follow a Low-FODMAP diet for GERD management is an important one, and it's crucial to understand. If you were trying to google solutions for GERD, you might have seen this word pop- up a lot.

The term FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of short-chain carbohydrates that the small intestine absorbs poorly.

These can trigger digestive distress, including GERD symptoms like cramping, diarrhea, constipation, stomach bloating, and gas.

The Low FODMAP diet is a three-step elimination diet designed to identify and manage food triggers. It involves:

Elimination:

Initially, you stop consuming high-FODMAP foods to reduce symptoms and, in some cases, manage abnormally high levels of intestinal bacteria, such as in SIBO (Small Intestinal Bacterial Overgrowth).

Reintroduction:

After the elimination phase, high-FODMAP foods are gradually reintroduced one at a time to identify which ones may be problematic.

Personalization:

Based on your individual responses, you can avoid or limit specific high-FODMAP foods while enjoying others without worry.

One study shows that a low- FODMAP diet can reduce GERD symptoms by 86%.

However, FODMAP's are not always the right indication of weather your gut is improving. Everyone following a low- FODMAP diet will not see results. Besides, staying low- FODMAP for too long can lead to nutritional deficiencies.

Thus, work with an expert, who has spend years training for different nutritional protocols when trying to improve GERD symptoms.

Indian Diet Plan for GERD Management.

While there is no one size fits all for GERD management, the below meal plan will give you a direction to understanding the type of foods you must eat.

Please keep in mind that the below is only a sample plan and not a treatment protocol. Based on your symptoms, you will have to work with a team of experts to understand what best suits you.

We have doctors, functional medicine experts and nutrition coaches on our team to work with clients for individualizing their treatment plan. Feel free to contact us by filling in the form before for more information.

That being said, here is a sample plan:

Remember, GERD management is a journey,

Let's take the first step towards a healthier, happier you.

Fill out the free consultation form, and let's chat about your GERD management goals.

Stay healthy, stay happy!

Table Of Content

How many times have you heard that Type 1 Diabetes is permanent.

Once you have been dealt the genetic card, there is nothing you can do nutritionally to bring your disease into remission.

We often get clients ask us, that why even bother trying to eat right and work on their health when anyways they cannot reverse their disease. But often, we do not realise that diabetes, if not controlled for, can lead to many chronic diseases and even keeps you susceptible to auto- immune diseases. It is anyways important to eat right and make healthy lifestyle choices, but with diabetes, this becomes even more important.

While we have successfully reversed Pre- diabetes, gestational diabetes and even helped clients reach a full remission with type 2 diabetes, can patients with type 1 diabetes also see an improvement with lifestyle modifications?

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.

Let's look at one among the many transformation stories from our clients here.

Meet Hemali S: Defying the Odds.

Hemali S, diagnosed with type 1 diabetes at the age of 18, had a decade-long struggle to bring her HbA1C levels down. Routine insulin use became a norm and Hemali could never even imagine her disease would even come under control.

Fluctuating sugar levels lead to increased thirst and cravings, and this meant resorting to more junk food than ever before. Junk food consumption then lead to unwanted weight gain, drop in immunity and bad gut health.

This is rather common with people struggling from diabetes. They not only crave more food, but also tend to hold only more body fat than someone without the disease. Thus, leading to feeling of guild about food. Some client's even develop a negative body image. But no matter how hard they try to diet, weight loss can become a struggle unless the diabetes is not dealt with first.

However, all that changed when she made a life-altering decision to enroll in our Body Transformation Program, intended for weight loss.

But over the course of three months, Hemali's determination and positive mindset led her to not only:

• reduce body weight,
• but also reduce her insulin dosage by half,
• improve her skin and gut health, and,
• successfully lower her HbA1C levels which started over 9 to an impressive 6.

But most importantly, Hemali learnt to develop a secure and positive relationship with food!

The Initial Challenges: Overcoming Hypoglycemia and Caffeine Addiction.

When Hemali first started the program, she faced some significant challenges. Due to the high insulin doses she was asked to take by her doctor, she experienced morning hypoglycemic episodes, making it difficult for her to incorporate time-restricted eating, a crucial aspect of diabetes management.

Fortunately, with the help of a doctor on Roshni's team, Hemali's insulin dosage was adjusted, making time-restricted eating much easier for her, and she bid farewell to those troubling hypoglycemic episodes.

We also commonly see this among clients. Thanks to an information- loaded social media world, clients tend to self treat with half correct information that might actually do more harm to the body than good.

Now while Time- Restricted Eating (or the popularly used term Intermittent Fasting) is a fantastic tool for disease management and longevity, it must be used with caution for clients struggling with diabetes or other hormonal disorders.

Had Hemali been forced to follow an IF window without adjusting her insulin dosage, she would have risked going into coma from an hypoglycemic episode. But the diabetologist working on our team, having worked with hundreds of clients before knew exactly how much to tweek her dosage so she was comfortably able to make the lifestyle change.

Another obstacle Hemali encountered was her addiction to caffeine. Consuming as many as three cups of tea/ coffee per day left her jittery and triggered cravings for hyper-palatable foods like Khakra's.

Once again, getting to the root cause of the behaviour was important than to just ask her to stop caffeine. Hemali's circadian health was bad when she started working with us, thus, she was almost dependent on caffeine as soon as she woke up. This then lead to caffeine crashes and multiple cups through the day.

However, with guidance from the program, Hemali gained a deeper understanding of how caffeine affected her cravings. By making adjustments to her sleep cycle first, improving her deep sleep score and then tweeking her caffeine intake, she witnessed a significant reduction in her cravings, contributing to her overall well-being.

Now because caffeine was also her comfort drink, we did not completely remove the same form her plan. But rather, just switched her to having it with plant- mylk instead of dairy and changed the time of her caffeine consumption.

The Power of Positive Lifestyle Changes.

Roshni Sanghvi's program encouraged Hemali to embrace positive lifestyle changes that went beyond mere dietary restrictions. Let's explore three key transformations that played a pivotal role in Hemali's remarkable journey:

1. Diverse Grains for a Healthier Gut

During the program, Hemali made a conscious effort to diversify her grain intake, incorporating a wide variety of grains into her meals.

This decision nurtured a healthier gut microbiome, which, in turn, helped reduce insulin resistance. Plant- diversity is the biggest predictor for gut health, which intern is a predictor of hormonal balance. Whole- grains on the other hand, are anti- inflammatory and healing.

The inclusion of diverse grains not only positively impacted her diabetes management but also introduced exciting new flavors and textures to her plate.

Hemali now routinely includes Ragi Mudde's, Foxtail millet khichdi and Jowar phulka's in her weekly menu.

2. Embracing Cruciferous Vegetables

Hemali also welcomed the addition of cruciferous vegetables into her daily meals. These nutritional powerhouses boosted her immune system and played a crucial role in combatting diabetes-related chronic diseases.

The incorporation of these veggies not only enhanced her physical health but also added a delightful variety to her culinary experience and helped her lose weight!

Cruciferous vegetables are rich in a compound called sulphoraphane. This super anti- oxidant delays fat absorption in the body and even reduces oxidative stress. Thus, helping the body fight diseases and heal itself.

From having an aversion for broccoli's to sharing her cute little broccoli soup pictures in the group routinely, Hemali was rather a motivation for everyone on the challenge.

3. Time-Restricted Eating Window

Through dedication and the right medical support, Hemali successfully adopted a time-restricted eating window. This lifestyle change significantly improved her insulin sensitivity and brought about positive changes in her diabetes management.

By adhering to specific eating hours, she not only regulated her blood sugar levels but also experienced an overall improvement in her well-being. Saying no to late night junk food and choosing the right food groups in the morning came much more easily to her.

A Life Transformed: Hemali's Journey to a Healthier, Happier Self

Hemali's dedication to the program brought about a complete transformation in her quality of life. From having to constantly carry her insulin pump and worry about her blood sugar levels, Hemali is now more energetic and vibrant than ever before. Her newfound confidence in managing her diabetes has allowed her to thoroughly enjoy her meals without fear, focusing on nutritious and delicious choices.

Furthermore, Hemali's skin health improved significantly during the program, and her overall bowel movements became more regular, contributing to her enhanced sense of well-being.

Conclusion: A Testimony of Triumph.

Hemali S's journey with Roshni Sanghvi's plant-based nutrition and disease reversal program stands as a powerful testimony to the potential of positive lifestyle changes in transforming lives.

With determination, guidance, and a focus on nourishing the body and mind, Hemali achieved what once seemed unattainable—a healthier and more fulfilling life despite battling type 1 diabetes.

If you're facing challenges with diabetes or seeking to improve your well-being, Hemali's story serves as an inspiring reminder that change is possible. Embrace positive lifestyle changes, seek the right guidance, and let the power of nutrition lead you to a brighter, healthier future.

Remember, as Hemali wisely says, "What you are not eating is not as important as what you are eating." So, choose wisely, and take that first step towards a transformed life!

Table Of Content

Dr. Annushree joined us a year and a half back with the clear goal of reducing weight. Having struggled with hormonal imbalance for a while, our intention was to help Annushree reach a hormonal balance first, which would make her weight loss process easy.

There was an instant click working with her from day 1! Even though she physically active before joining us, Annushree did not see the weight scale bulge despite her efforts. When we say clients that 80% of your results depend on your diet, we really do mean it.

Annushree came across my instagram page a few years ago and had been an avid follower since then. While there is so much about social media I personally dislike, I truly cannot be grateful enough for it to give me a voice to reachout to people globally.

In India, every 1 in 5 women suffers from PCOS, and 1 in every 15 married couples are undergoing fertility disorders. But, the real problem lies in poor lifestyle habits and lack of awareness. Fertility planning with PCOS is not as hard as we make of it in our minds. With the right lifestyle and nutritional habits, you can very well conceive with PCOS. Read this blog I wrote about PCOS more more information:

• Weight Loss with PCOS

Let’s share the inspiring journey of Anushree to motivate you today.

From Struggle to Success – Understanding The Protocols Of Treatments.

From periods so painful that she had to take medicines to manage getting through the day to irregular cycles, Annushree was clearly struggling when she first joined. She however did trust us to do right by her and changed things about her lifestyle and eating habits.

Rightly so, Annushree's weight started dropping fast and within as little as a few months she lost nearly ten kilo's. Most of us do not realise that every extra cell of fat in the body is like a hormone making factory, pumping out excess sex hormones into our bloodstream. These hormones keep us sick and fuel PCOS symptoms.

With the weight going down, Annushree started seeing an improvement in her PMS pain and even saw her cycles get back to normal.

Not only this, Annushree was ready within a few months to plan for her first pregnancy! She naturally conceived in just a few months of consciously working on her nutrition and was in her peak health.

I highly insist my clients to give us atleast 3-5 months to work on their health before they plan pregnancy. Before you decide to have a baby growing within you, you want to make sure that your nutritional stores are full, your health markers are at its peak and hormonal health is taken care of.

Annushree did not have to worry about gestational diabetes, hypertension or any other common pregnancy related complications.

We worked on the smallest of things like:

• getting her dental checkup's (did you know dental low grade infections can lead to miscarriages!),
• to making sure she is avoiding obesogenic products in her diet that can lead to the baby being genetically obese,
• to curating breath work techniques that can help with a successful delivery.

Transitioning to a new way of living...

Dairy is a hormone disrupter in itself and especially with the quality to dairy we are exposed to now, it can do more harm than good for PCOS. In Anushree's own words, "I used to be a very big milk, curd and cheese person", but her transition to going plant- based was smoother than ever!

Annushree was living in a small town on the outskirts of TN when she joined us. But the team assured her that we would still help curate her meal plan based on the availability of ingredients around her.

She did not resort to expensive plant- mylk options, nor did she give up on the tasty foods she liked. She simply learnt techniques to quickly make healthier alternatives at home! Our team helped her with video's, written recipes and constant support to help her make transition effortless.

Continuing support and motivation...

Every pregnancy is different. We also live in a society where there is so much love and attention given to the pregnant women at home. Sometimes, this means, that there are dietitian without degrees at home constantly giving nutritional advice to the soon- to- be mother.

Now granted this is out of sheer love, it can be quite confusing to the poor pregnant parents.

But one of the biggest support Annushree had during the program was a 24/7 access to our in- house gynac (the very best Dr. Anita!) and her very own go to nutritionist.

Be it the smallest of doubts, Annushree was encouraged to ask her doubts and this gave the the mental freedom to keep her stress levels low.

In her words, "I was confident that there is a doctor with the team and I will be taken care of".

Lifestyle Changes Chosen for Annushree:

Annushree's journey was smooth because of the lifestyle changes we incorporated for her. These were changes specifically chosen for her health goal. Let's dive in to see how they helped her:

• Focus on a low AGE diet:

We first prioritize food habits to cure PCOS from the root. Research claims that there is an inherent relation between advanced glycation end products (AGEs) with inflammation, oxidative stress, cell damage, and insulin resistance in our body.

A diet high in AGE's lead to making your symptoms worse. Hence, from the very first day, we educated Anushree about high-AGE food like dairy products (cheese, butter), oil's, roasted nuts etc and asked her to instead consume foods like whole grains, legumes, raw nuts and seeds, fresh vegetables, and seasonal fruits for improvement.

• High intake of folate-rich foods:

We all know that pregnant women and adolescent girls are prescribed folic acid and iron tablets for a healthy reproductive system. Folic acid helps prevent birth defects.

But with Annushree, aside from the supplement, we also wanted to include natural sources of iron and folate to her diet. Her recipes were hand picked and curated to include specific super- foods that helped her baby thrive! Some of these were:

• Flaxseeds
• Leafy Greens
• Legumes and Pulses
• Chia Seeds

• Staying away from hormone disruptors and obesogens

The third important lifestyle change was to keep Annushree away from hormone disruptors and obesogens. There could be products in the environment from shampoo's, conditioners and even cleaning products that can interfere with the growth of the baby in the womb.

One of the common EDC we find in materials produced from plastic is BPA (bisphenol A). BPA is banned in many countries due to its relationship to infertility. Making small changes like asking Annushree to carry water in steel bottles only to work and avoid plastic tiffin containers made a huge difference.

• Fix the circadian cycle

Women suffering from PCOS tend to have cardiac rhythm dysfunctions. This not only led to hormonal imbalances but also caused insulin resistance and obesity.

The circadian rhythm, which regulates our sleep-wake cycles and various physiological processes, plays a crucial role in maintaining overall well-being.

Disruptions to this delicate balance, such as irregular sleep patterns, shift work, or exposure to artificial light at night, can disrupt the hormonal regulation necessary for optimal reproductive health.

Studies have indicated that individuals with disrupted circadian rhythms may experience hormonal imbalances, including decreased production of reproductive hormones such as:

• luteinizing hormone (LH), and,
• follicle-stimulating hormone (FSH),

which are essential for ovulation and sperm production.

This change was easy for Annushree, but making sure she gets enough sunlight exposure in the morning, mobility in the morning etc made this change effortless.

Healthy Recipes Anushree Tried That Helped Her Healing Journey.

If your nutrition plan is not tasty, you are doing it wrong! Annushree's food diary pictures were a treat to watch for the whole team. She quickly understood our guidelines and adapted them to traditional Rajesthani recipes, just the way she liked eating.

Some of the amazing food she ate during her journey are:

• Tofu kali mirch

Not only is tofu an essential food group for calcium and proteins, both very important for a growing fetus, but is also anti- oxidant.

Did you know that the phytoestrogens present in Tofu help with hormonal balance and even prevent many types of cancers! Annushree took this superfood and came up with her own fun version of the recipe that was just perfect!

• Spinach and banana smoothie

Annushree was working full time into her pregnancy journey. Thus, our team had to get super creative in coming up with recipes that are easy, fun and yet very nutritious.

This five minute breakfast recipe is loaded in folate, iron, calcium and even essential fatty acids! it is refreshing in the summer's and easy to carry to work! it is this thoughtful efforts from the team in coming up with recipes that suit her time constrains that made the plan easy for her.

• Besan chilla

Let's just say, Indian garam- garam breakfast is everyones favourite time of the day!

So we came up with a healthy chilla recipe. With the goodness of turmeric, thyroid friendly mushrooms, protein rich chickpea flour and plant- mylk, this creamy dish was a personal favourite!

Annushree savoured this over the weekends when she had a little longer time to cook and enjoy her breakfast.

The Winning Formula

It is never about lifestyle changes alone or nutritional changes alone, but a combination of both that helps in reversing a disease from the root cause.

Let Annushree's journey be that of inspiration for you to start making changes, even if they are small. To get in touch with me directly for a free consultation, please fill in the lead form below and my team will get us in touch!

Table Of Content

Anita's transformation journey is both inspiring and awesome! From always being told that a 'diet' has to be following a set of strict rules and intense physical training, Anita came a very long way in understanding the importance of making sustainable lifestyle changes to help her get in shape.

Quite honestly, as a team, it was an honour for us to work on Anita's transformation journey. Her child- like enthusiasm, yet seriousness towards her goals made our weekly calls productive and fun. The entire team truly cherished celebrating her small victories and progress.

Noticing sudden weight changes, and being recently diagnosed with Osteoarthritis, Anita trusted to work with us in spite of being very skeptical if she would even see any changes. The first step for the team then was to change her mindset towards nutrition. Just like we did with Bijal, another one of our star client.

• Here is Bijal's journey on reversing PCOS!

With very small tasks like sleeping an hour earlier than she was used to sleeping and including the right foods into her diet. Anita started noticing a changes in her energy levels and even body composition from the very first month!

Not only did Anita very soon start seeing improvements in her knee pain from Osteoarthritis, she today walk's pain free and even indulges in physical activity!

The entire team, being a silent spectator to Anita's progress were constantly discussing how we can help her during team meetings. The first step, was to encourage her to start physio sessions. We then researched and connected her to the very best yoga instructor to help compliment holistic wellness in addition to her eating plan.

Having worked with thousands of clients now, my intention is to help my team understand that extra theoretical knowledge is not what clients need. But being there for them when they feel their worse self and providing emotional support when they need hand- holding must be our primary goal.

Anita's success was realising that there is someone eagerly waiting to talk to her at the end of the week and discuss her progress. This emotional support kept her going and wanting to improve throughout.

Like with any other client, not once was Anita asked to cut on calories or count macros. The biggest change made was to help her identify food groups that reduce inflammation and the once that cause it. This freedom in having nutritional guidelines VS a strict diet chart made it simpler for Anita to tweek her meals for healing the body.

I absolutely love when clients give me a feedback of shock that they are losing weight without starving. In Anita's own words, "you gave me so much food that I was never starving! What changed was how to eat and when to eat and COLOURS!"

Watching Anita's relationship with food change was a treat- eye for all of us int he team! From her very first consultation call of being frustrated and guilty about eating to now looking forward to celebrating each meal, her approach towards nutrition has changed forever and this means everything to us.

From Struggle to Success – Understanding The Protocols Of Treatments.

To start with Anita’s healing journey, we had to understanding the problem, both from a physical health perspective and mental readiness to make change.

Based on the initial induction call, we came up with the following findings:

• Excessive weight gain within a very short time
• The current diet plan lacks many essential nutrients and is not balanced
• Severely disturbed sleep patterns
• Sedentary lifestyle due to knee pain
• Consumption of junk foods every weekend

Over the past year, she had gained 10 kgs despite her efforts to lose weight. Our approach was not only to help her lose weight, but:

• Help her body heal from Osteoarthritis and knee pain
• Help her achieve a hormonal balance
• Help her develop a positive association with food
• Help curate a plan that she can follow forever, not a plan with a deadline.

To address her concerns, a comprehensive and individualised treatment plan was created. The focus was not only on weight loss but also on lifestyle modifications to achieve permanent outcomes.

How Did We Help Her with Osteoarthritis:

We followed 5 critical steps to accelerate the weight loss journey with a personalised plan.

• Limit Acidic Foods:

Anita's source of acidic foods were coffee/ tea and sugar's added in her chai. Coffee contains caffeine, which has been associated with increased joint pain and inflammation.

By reducing or eliminating coffee intake, Anita instantly experienced a reduction in joint pain and inflammation, leading to improved mobility and overall comfort.

Additionally, excessive coffee consumption can interfere with calcium absorption, which is essential for maintaining healthy bones and joints. By cutting back on coffee, Anita was now able to absorb more calcium from the foods she ate.

Anita was also having her first cup of the drug as soon as she woke up. This interfere's with circadian health, especially if you activity level is minimal in the morning hours.

Now, had we asked her to give up coffee altogether, she would never stick to the plan. But making sure that we slowly reduce her dependency and push her first cup to a later point was a lifestyle change that came easily to her.

• Focus On NEAT Activities:

Anita joined the program with extreme pain in her knee's. Asking her to workout for an hour everyday was out of the question. We instead wanted to focus on her energy burn all through the day instead.

So, instead of a structured one hour workout session, we focused on literally including small tasks through the day like:

• covering a certain number of steps,
• standing between meetings,
• using a standing desk when possible etc.

Besides using specific foods and food groups that are natural metabolic boosters, adding the benefits of NEAT (non- exercise activity Thermogenic's) made a very big difference in changing her body composition. Anita was eating more than ever, not actively working out, and still getting fitter!

• Reduce Sugar Intake:

Anita's source of sugar was through her chai/ coffee. Sugar is inflammation causing and highly addictive. Besides, sugar disrupts the balance of bacteria in the gut microbiome.

We wanted Anita to limit her sugar intake, but just like it is with anyone addicted to anything, we understood that it might be a difficult task for her. So instead of only focusing on what to drop, we changed the focus to what to include.

Adding a lot of anti- inflammatory fruits to her diet naturally helped Anita reduce cravings. She was eating so much vitamins and minerals from whole- foods, that she naturally did not crave sugar anymore.

Had we only focused on what to drop, it would frustrate her and only cause more guilt with everything she ate. But focusing on mini victories empowered her more than making her feel guilty.

• Prioritise Gut Health

If the root cause to all diseases is the gut, naturally our treatment had to start from healing the gut first.

We worked on making her understand the importance of plant- diversity for gut health. Here is the approach we took:

• Prebiotics VS Probiotics

Instead of blindly asking her to take probiotics, we worked to increase her prebiotic food sources through diversity in the diet. This was an excellent starting point as choosing different colours to fill the plate became a game for Anita. She was excited and looking forward to include as much variety in her diet as possible.

On a mental health perspective, for the first time in very long, food excited her and not depress her!

5 Lifestyle Modifications That We Hand Picked For Anita.

If there is one takeaway message from clients working with my team, it is that their lifestyle has changes for good. The way they wake up, cook, shop, sleep, everything is different from before.

It is these lifestyle changes that guarantee that you wont bounce back to your older unfit self. If you want permanent results, you MUST make permanent lifestyle changes.

Here are the few we handpicked for Anita:

• Sunlight exposure on waking up for reducing estrogen dominance.
• Breath- work techniques to help with craving management.
• Including cruciferous vegetables to help reduce inflammation.
• Herbal Tea's swaped for acidic tea/ coffee.
• Practicing Vinyasa Flow's to strengthen muscles and tendons.

Mouth- Watering Recipes Anita Tried That Helped Her Healing Journey.

The focus of what we do is food. So naturally we have a recipe curator on board who comes up with the most yummy recipes to help clients heal.

Anita's journey was seamless and easy because she did not give up eating the kind of foods she liked. Instead, she just got smarter with regard to cooking techniques and boldly used spices to flavour her meals.

Anita did not have to go out of the way to experiment foreign recipes, but just understand principles of nutrition to change what was already in her kitchen. Here are a few of the recipes from her plan.

• Mix Veg Biryani

Rice, vegetables, tofu, with a hint of spices! How could you go wrong. Brown rice is a whole grain that retains its bran and germ, making it rich in fiber, vitamins, and minerals.

Compared to white rice, brown rice has a lower glycemic index, which helps regulate blood sugar levels and provides sustained energy throughout the day. The biryani's vegetables, such as carrots, peas, bell peppers, and onions, contribute to its nutritional value by providing an array of vitamins, antioxidants, and dietary fiber.

• Broccoli and Sweet Potato Soup

Such a simple and tasty one- pot meal, this dish was chosen very specifically to help Anita heal.

One of its key ingredients, broccoli, contains a compound called sulforaphane. Sulforaphane is a powerful antioxidant and anti-inflammatory compound that has been extensively studied for its potential health-promoting properties.

It is known to support the body's detoxification process, enhance cellular defence mechanisms, and may even have anticancer effects. In addition to sulforaphane, broccoli is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium. These nutrients contribute to immune function, bone health, and overall well-being.

Sweet potatoes, the other main ingredient, are a rich source of dietary fiber, vitamins A and C, and antioxidants.

• Book A Free Consultation With Our Disease Reversal Expert

  Millet phulka and chole masala.

So desi and tasty!

Chickpeas are an excellent source of plant-based protein and are packed with dietary fiber, folate, iron, and other essential nutrients. The combination of protein and fiber helps regulate blood sugar levels, keeps you fuller for longer, and supports healthy digestion.

Additionally, chickpeas are known to have a low glycemic index, which can be beneficial for managing blood sugar levels. Millet phulka is a low- GI option and pairs very well with the curry. A truly perfect dinner treat!

Disease reversal is truly not as hard we we make of it in our mind. If you are ready to take the first step, sign up the free consultation form below and lets explore how you can get healthier!

Table Of Content

Living with any kind of gut issues damages more than one's physical health. Quality of life is drastically affected for those struggling with IBS.

Even the simple task of going out to enjoy a meal or catch up with friends can be challenging and come with anxiety. Having worked with clients globally for IBS/ IBD management, I have come to realise that it is both mental and physical health that needs working on.

In India, ulcerative colitis (UC) is becoming increasingly prevalent, affecting a significant proportion of the population.

According to a study published in the Indian Journal of Gastroenterology, the incidence of UC in India has steadily increased over the past few years, with a prevalence rate of 19.2 per 100,000 individuals.

Ulcerative colitis is a chronic inflammatory disease primarily affecting the large intestine (colon) and the rectum. It is a type of inflammatory bowel disease (IBD) that causes inflammation and ulceration in the lining of the colon and rectum. This can lead to various symptoms, such as:

• abdominal pain,
• bouts diarrhoea and/ or constipation,
• irritability to certain food groups
• fever, and,
• rectal bleeding.

IBD is a group of chronic inflammatory disorders that affect the digestive tract. The two most common types of IBD are Crohn's disease and ulcerative colitis. Watch this video I created to understand more:

While Crohn's disease can affect any part of the digestive tract (however, commonly the upper part of the small intestine) , UC affects only the colon and the rectum.

UC can cause weight loss, anaemia, nutritional deficiencies, and fever in severe cases. It can also increase the risk of developing colorectal cancer.

Before we dive into the right protocol for treatment for UC, lets understand the disease from its root cause.

What is Ulcerative Colitis?

Ulcerative colitis is a chronic inflammatory bowel disease that primarily affects the colon and rectum. It is characterized by inflammation and ulceration of the inner lining of the large intestine, leading to various gastrointestinal symptoms.

The inflammation typically starts in the rectum and spreads continuously to other parts of the colon. The severity and extent of the disease can vary widely among individuals, ranging from mild to severe cases. Read this article if you are struggling with IBS symptoms:

• Indian Diet Plan for IBS Management.

The exact cause of ulcerative colitis is unknown, but it is believed to be related to eating habits, lifestyle, environmental, and immune factors. The immune system mistakenly attacks the colon's lining, causing inflammation and ulcers.

There is no known cure for ulcerative colitis, but various treatments and a change in lifestyle can help reach remission and improve quality of life. Medications such as anti-inflammatory drugs, immunosuppressants, and biologics can help reduce inflammation, but do come with side- effects of their own. In severe cases, surgery to remove the colon may be necessary.

With regard to nutritional interventions,

• A plant forward diet low in sulphur containing amino acids is the best treatment backed by science.
• Conversely, a diet high in animal products such as eggs, meat and dairy may exacerbate inflammation and worsen symptoms.

Therefore, a plant-based diet may be beneficial for those with ulcerative colitis.

What Are The Potential Causes of Ulcerative Colitis?

Some evidence suggests that dietary factors may contribute to developing or worsening ulcerative colitis. Specifically, a diet high in sulfur-containing amino acids, primarily found in animal products such as dairy, meat and eggs, may increase the risk of developing the condition.

Sulfur- containing amino acids are a group of amino acids that contain sulfur atoms in their chemical structure. The three main sulfur- containing amino acids are methionine, cysteine, and homocysteine.

One interesting study followed 60,000 people over time and showed a very strong correlation between animal protein intake and IBS. Meaning, the more meat you consume, the higher your risk of IBS/ IBD.

Sulfur- containing amino acids are converted to hydrogen sulfide in our gut by our gut microbiome. Hydrogen sulfide has strongly been related to disrupting gut health and causing inflammation.

Additionally, studies have suggested that consumption of cow's milk may be associated with an increased risk of ulcerative colitis.

Other factors, such as genetics, environmental factors, and immune system dysfunction, may also play a role in the development of the condition.

Besides this, lifestyle factors such as a bad circadian health, alcohol consumption, stress etc can also play a role in making symptoms worse.

Nevertheless, a plant-based diet high in fibre and anti- inflammatory foods may be beneficial in managing symptoms and promoting overall health for those with ulcerative colitis. Therefore, promoting a plant-based diet and avoiding consuming animal products such as meat and dairy is recommended for individuals with ulcerative colitis.

What Are The Early Symptoms Of Ulcerative Colitis?

Ulcerative colitis is an inflammatory bowel disease primarily affecting the large intestine and rectum lining. The symptoms of ulcerative colitis can vary from person to person, but some common early symptoms include the following:

• Abdominal pain: Pain in the abdomen is a common symptom of ulcerative colitis. It can range from mild to severe and can be crampy or constant.
  
  
• Diarrhoea: Frequent and urgent bowel movements, often with blood or mucus, are common symptoms of ulcerative colitis. It can also cause dehydration and fatigue.
  
  
• Rectal bleeding: Blood in the stool is a common symptom of ulcerative colitis and can range from mild to severe.
  
  
• Weight loss: Ulcerative colitis can cause a loss of appetite and weight loss, which can be a sign of malnutrition.
  
  
• Fatigue: Feeling tired or weak is a common symptom of ulcerative colitis, often due to the body's efforts to fight inflammation.
  
  
• Fever: Ulcerative colitis can cause a low-grade fever or high fever, which may indicate an infection or inflammation in the body.
  
  
• Joint pain: Some people with ulcerative colitis may experience joint pain or swelling, particularly in the larger joints such as the knees or ankles.
  
  
• Skin rashes: Ulcerative colitis can cause skin rashes or lesions, which may be a sign of inflammation in the skin.
  
  
• Eye inflammation: Ulcerative colitis can cause eye inflammation, resulting in redness, pain, and blurred vision.
  
  
• Anaemia: Chronic bleeding from ulcerative colitis can lead to anaemia, which can cause fatigue, weakness, and shortness of breath.

If you are experiencing any of these symptoms, it is essential to consult with a healthcare professional for proper diagnosis and treatment. A healthy, plant-based diet can help alleviate symptoms and promote digestive health.

What Are The Treatment Options For Ulcerative Colitis?

There are several treatment options for ulcerative colitis, including:

Nutritional and Lifestyle Changes:

Ideally, nutritional and lifestyle changes should be your first approach to treating UC. All other treatment forms are really symptom management, rather than getting to the root- cause of the problem.

A well planned low- sulfur containing amino acid nutritional approach helps best with ulcerative colitis. You will be eating fruits, vegetables, whole grains, legumes, and nuts.

It is recommended to limit artificial sweeteners, processed foods, dairy, sugar, and alcohol. Depending on the severity of your inflammation and gut tolerance, I would help my clients also go on a low- FODMAP diet or even try the elimination protocol. Most importantly, inclusion of anti- inflammatory and alkalising foods and spices is a must.

Physical activity:

Regular exercise can help reduce inflammation and improve overall health. Low-impact exercises like walking, yoga, or swimming can benefit people with ulcerative colitis.

It is essential to understand that exercise itself causes a lot- grade inflammation. This is known as a hormonic stress and very important for the body. However, exercising too intense can do more harm than good for people with UC.

That being said, low to moderate grade exercise is a necessary intervention as it helps improve peristalsis movement of the gut, thus, making ti easier to pass stools. Low grade exercise also helps release a series of hormones that heal the body from inflammation.

Medications:

There are several types of medicines used to treat ulcerative colitis, including anti-inflammatory drugs, immunosuppressants, and biologics. These medications work to reduce inflammation and help manage symptoms.

Long term use of medication will impact liver and kidney health. Besides this, quality of life and energy levels might also dip with the intake of daily medication. Medications like PPI's are also habit- forming, meaning, they will keep you dependent on them.

Use medication as a temporary resort if you must, but work on sustainable lifestyle and nutritional changes to completely reverse your symptoms.

Dairy elimination:

Some studies have suggested that dairy elimination may help alleviate symptoms in certain individuals with UC. Not only is the quality of dairy we drink today highly adulterated, dairy itself is very carcinogenic and inflammation causing even if it is not adulterated.

But what about Ghee? Here you go:

Dairy products contain lactose, a type of sugar that most people have difficulty digesting due to lactose intolerance. Lactose intolerance is common among 80% of the global population.

In individuals who are lactose intolerant, consuming dairy products can lead to gastrointestinal symptoms such as bloating, gas, and diarrhea. These symptoms can be particularly problematic for individuals with UC, as they already experience inflammation and sensitivity in the gastrointestinal tract.

Additionally, some research has indicated that certain proteins found in dairy, such as casein, may stimulate an immune response and contribute to inflammation in the gut. By eliminating dairy, these proteins are removed from the diet, potentially reducing inflammation and improving symptoms in some individuals with UC.

Make a list of all dairy products you are consuming in a day. Now swap the same with non- dairy alternatives, one item at a time. For example,

• Switch to using almond milk for your morning cup of chai instead of cow's milk.
• Skip the paneer for tofu.
• Try using homemade cashew or coconut milk in curries instead of cream or milk.
• Stop using Ghee on chappati and for Tadka. Try going oil- free too as oil's are inflammatory too.
• Opt for a plant- based meal when you go out and skip the cheese laden pizza's.

Can Ulcerative Colitis Be Cured Or Reversed?

Ulcerative colitis is a chronic condition, but with proper changes, you can reach a state of remission. Additionally, several ways exist to manage symptoms and improve quality of life.

A plant-based, alkalising diet can be particularly effective in managing symptoms of ulcerative colitis, reducing inflammation in the gut, and improving overall gut health.

A study published in the Archives of Rheumatology and Immunology suggests that a vegetarian diet can help reduce the risk of developing ulcerative colitis and even help manage the symptoms.

Fiber, found only in plant, acts as a prebiotic, providing nourishment to beneficial gut bacteria, which may contribute to a more balanced gut microbiome.

Additionally, plant-based diets are typically low in saturated fats and rich in anti-inflammatory compounds, such as antioxidants and phytochemicals. These components have been associated with reducing inflammation in the body, including the gastrointestinal tract. People on a plant- forward diet also show lower inflammatory markers.

Personally, when working with clients, we bring the inflammatory markers on blood test reports in as little as 6 weeks of making nutritional changes!

One study published in the journal Nutrients in 2019 investigated the effects of a plant-based diet on individuals with inflammatory bowel disease (IBD), including UC. The study found that participants who adhered to a plant-based diet reported a reduction in symptoms, improved quality of life, and reduced medication use compared to those following a standard diet.

Foods To Include When Suffering From Ulcerative Colitis?

Your gut microbiome is as unique as your thumb- print. Thus, foods can cause a different degree of sensitivity to different people with UC. A meal plan has to be customised and there is no one- diet- fits- all when it comes to UC. However, here is a list of foods that words with most people:

Fruits and vegetables: They are rich in fibre, vitamins, and minerals. Cooked vegetables are generally easier to digest than raw ones. Cruciferous vegetables are the best when it comes to inflammation management, but they need to be introduced slowly to the diet. besides this, amla and other berries are the most anti- inflammatory and must be part of your daily diet.

Whole grains: Whole grains like brown rice, quinoa, and oats are high in fibre and nutrients. However, people with ulcerative colitis should be careful with gluten-containing grains, which can sometimes trigger symptoms.

Aim to consume 2-3 servings of whole grains daily as part of your healthy nutrition plan. Whole grains are also a very rich source of B- vitamins, which help boost the bodies natural energy levels and maintain a healthy immune function.

Legumes: Legumes like lentils, chickpeas, and beans are high in protein, fibre, and other vital nutrients. They are literally a power- house of vitamins and minerals.

Legumes in the gut are food for the good gut- microbiome, the type that reduce inflammation. The good gut microbiome feed on legumes are release byutrate, a type of post- biotic fiber that heals the gut.

If legumes cause symptoms of gut distress for you, reduce the serving size and introduce them slowly to your diet. Soaking them before cooking, sprouting them and using canned beans is another great way to build tolerance as you introduce them.

Turmeric: Turmeric has anti-inflammatory properties and can help manage symptoms of ulcerative colitis.

One pilot study showed an improvement in all subjects that participated on taking a curcumin supplement (the active ingredient found in turmeric associated with its anti- inflammatory properties) for a short period of time. All but one participant even reported a drop in medication and improvement in bowel quality.

Another placebo controlled trial also showed an positive association between turmeric intake and UC symptoms. Relapse rates also decreased in the turmeric group. This is reason enough to add upto a 1/2 tsp of turmeric to your diet daily.

Foods To Avoid When Suffering From Ulcerative Colitis?

As important as it is to include anti- inflammatory and alkalising foods to your diet, it becomes even more important to specifically avoid foods that lead to inflammation. Here is a list of things you must watch out for:

Dairy products: Dairy products can be challenging to digest and can worsen inflammation in the gut. Repeated consumption of dairy has also been linked to a leaky gut and increased markers for inflammation.

For various reasons mentioned in this blog, it is best to avoid the consumption of dairy products altogether.

Processed foods: Processed foods are often high in sugar, salt, and other additives that can trigger inflammation and worsen symptoms.

Processed foods are also often hyper- palatable, designed to keep you addicted to eating them. Thus, the more you consume them, the more you will want of. If you are eating anything that comes in packets or is heavily processed, such as breads, white rice, pastries, cookies, chai- time snacks etc, you want to avoid the consumption of the same.

Nutritional yeast: Nutritional yeast can sometimes trigger symptoms in people with inflammatory bowel disease, including ulcerative colitis. In fact people with inflammatory bowel syndrome do show higher levels to anti- yeast anti- bodies. Meaning, when yeast is consumed by people with IBS, their gut produces antibodies that triggers the immune system when not needed.

Lifestyle Changes For Ulcerative Colitis.

In addition to medical treatments and dietary changes, lifestyle changes can help manage ulcerative colitis. Here are some lifestyle changes that may be helpful:

1. Stress management: Stress can trigger flare-ups of ulcerative colitis, so finding ways to manage stress is essential. Some effective stress-management techniques include deep breathing, yoga, meditation, and regular exercise.
   
   
2. Regular physical activity: Exercise can help manage stress, improve overall health, and may also help to reduce inflammation in the gut. Choosing activities that are not too strenuous and talking to a healthcare provider before starting a new exercise program are essential.
   
   
3. Avoid smoking: Smoking can worsen symptoms of ulcerative colitis and increase the risk of complications. Smoking is inflammatory not only to the lungs, but blood vessels all across the body.
   
   
4. Get enough sleep: Lack of sleep can increase stress levels and trigger symptoms of ulcerative colitis. Aim for 7-9 hours of sleep each night and establish a consistent sleep routine. Quality of sleep is just as important as quantity, so aim on improving sleep quality.
   
   
5. Stay hydrated: Dehydration can worsen ulcerative colitis symptoms, so drinking enough fluids is essential. Water, herbal teas, and coconut water are good options.
   
   
6. Avoid alcohol and caffeine: Alcohol and caffeine can irritate the gut and trigger symptoms of ulcerative colitis. Limit or avoid these substances.
   
   
7. Maintain a healthy weight: Obesity can increase the risk of developing ulcerative colitis and can worsen symptoms. Eating a healthy diet and engaging in regular physical activity can help maintain a healthy weight.

It is essential to work with a healthcare provider to develop a personalised plan for managing ulcerative colitis, including lifestyle changes, medication, and dietary changes. Do not keep fixing the symptoms temporarily every time they flare up, but work on a long- term solution to get rid of the same.

Recipes My Clients Enjoy

A dietary approach to healing an inflamed gut is very subjective and requires constant monitoring and changes accordingly. While the principles of a whole- food plant- based diet work to heal everyone with UC, different versions of the diet might become necessary based on each case.

I often will do a full case history to understand if the client is struggling with any other additional problems such as:

• yeast infection,
• parasitic or bacterial infection,
• histamine intolerance,
• FODMAP intolerance,
• celiacs etc

before curating a meal plan. However, below are some recipes that work with most clients. For a customised meal and lifestyle modification plan, fill up the free consultation form below and my team will be glad to see up a call for you with me.

Table Of Content

When I curated my PCOS management program, I had sleepless night's for months. And not in a bad way, but more of an excited way. I was excited by the idea of taking my years of education and experience and creating a guided 6- week step- by- step protocol to help women with PCOS.

I would literally stay up thinking of way to make complicated scientific information simple, and create lifestyle changes around them to ensure the results women see are lasting.

Today, seeing success stories like Bijal's, makes every bit of the work I put in worth it all. If you are a new reader of mine, make sure to read my infamous article on PCOS reversal here. The same has helped thousands of women across the globe take charge of their hormonal health:

• Weight Loss with PCOS.

Bijal's Story...

Bijal came to our team for help on PCOS management and like many women, she was confused and overwhelmed with the information available on social media. She was unsure what the right approach for her might be and where to even start from. However, she was willing to learn and try making changes the way we wanted her to.

"For most of us, we have all usually tried something before or have pre- conceived belief's about our health, but seeing the results from the program, a lot of my mental barriers were broken and I was willing to change my belief's"- Bijal

Understanding A Bad Lifestyle...

Before overcoming lousy lifestyle habits, it's essential to understand what they are.

We often blame our ability to not have enough 'self- control' when we have episodes of overeating, binge eating, emotional eating, and consuming too many processed or junk foods. However, multiple factors can keep us addicted to bad food and like any addiction, we will have to change the lifestyle to fix them.

Just like a drug addict trying to go clean will require to make lifestyle modifications like finding a new friends group, going to NA (narcotic Anonymous) meetings etc. A person with an uncontrolled appetite is no different.

While I am typing this, top researchers and food scientists of the world are spending millions of dollars to come with with a chemical cocktail of hyper- palatable foods designed to keep you addicted like a drug. The tagline of a famous potato chip brand is "no one can eat just one" and its true!

When you are trying to fight uncontrolled cravings for junk food, you will have to make lifestyle modifications like:

• Following a healthy circadian: You are more likely to have cravings for sugary and salty foods late int he night VS early morning. Think about this, would you ever wake up craving for a pizza? This is biology, and you cannot fight it. So the rightful thing to do would be to work on a healthy sleep routine.
• Avoid hyper- palatable foods: Certain types of foods, particularly packed snacks or things with artificial sweeteners/ colour and flavours are designed to keep you addicted. Identifying and changing them will help you reduce cravings and not want to reach out for them.
• Increase consumption of leafy greens and vegetables: Cravings can also arise from nutritional deficiencies. Making sure you get nutrient dense foods into your diet will keep these cravings at bay.

Understanding why we engage in these habits is the first step in overcoming them. Once you adopt healthier habits instead, you see how much better your body feels and will want to only add more healthy food to your diet.

Bijal's Transformation...

In Bijal's words, "I forgot how good it felt to eat more fruit, greens and smoothies untill I started doing it more consciously on the program!".

Bijan had been struggling with bad eating habits and was looking for a program to help her return to healthy habits. Having weekly phone calls with her nutrition coach Janani, and 24/7 text access to the team for questions only made her transformation journey smoother.

Bijal says, "I don't think there are many programs out there where you have a nutritionist available to you all the time. When I had questions along the way, it was not like I had to schedule a call and wait for weeks, but could immediately ask you".

As the program progressed, Bijan incorporated the things she learned every week into her daily routine. Starting from changing the skin and hair care products she was using, which contained hormone disrupting chemicals, to adding small bit- sized fitness activities and make easy nutritional swaps.

Worried about hormone disrupters in your beauty products? Check this article I wrote:

• Does your shampoo contain hormone disrupters?

Bijan was also encouraged to maintain a food journal, which helped her stay accountable and motivated to eat healthily.

Weight loss came easy to her during the program. She lost 8 pounds of body weight in a mere 6 week period and strives to further get healthier in the coming months.

The full support provided by the program was a significant factor in Bijan's success. She found that clear guidance, backed by scientific reasoning, provided by her nutritionist helped her take the right steps in the right direction.

She also felt less stressed, as a huge part of the program teaches you to adopt techniques to manage stress levels better.

The lifestyle changes she learned during the program became a part of her everyday life, and she knew she would be able to maintain her healthy habits.

Overall, Bijan's experience with the program was positive and life-changing. She was able to overcome her bad eating habits and make a significant improvement in her health and well-being.

Interested in joining our PCOS reversal program? Fill in the free consultation form below and we will get in touch!

Benefits of a Plant-Forward Diet for PCOS Management.

A plant-forward diet focuses on whole foods, such as fruits, vegetables, whole grains, and legumes, while minimising or eliminating animal products.

Adopting a plant-based diet can have numerous health benefits, including:

1. Weight loss: Plant-based diets are naturally lower in calories and fats, compared to animal-based diets, making them an effective way to lose weight.
   
   Our programs do not require clients to count calories or macronutrients. Clients eat to their heart's content and still lose weight! Bijal loved sticking to her favourite gujrati recipes, only made healtheir!
   
   Additionally, plant-based diets are typically more filling due to their high fiber content, which can help reduce hunger and promote weight loss.
   
   
2. Improved Gut- Health: Plant-based diets are rich in fibre, which is literal food for your good gut microbiome. Bad gut health is the biggest predictor of hormonal imbalance. Having excess inflammatory gut bacteria like clostridium scindens can lead to more production of sex hormones, thus, making your PCOS symptoms worse.
   
   Our program focuses on including plants specifically targeted towards improving gut- health.
   
   
3. Lower in AGE's: AGE'S OR Advanced Glycation End- Products, are compounds that cause inflammation and oxidation in the body. Both of these conditions can keep you in an hormonally imbalanced state. A plant- forward diet is naturally low in AGE's, thus, helping with reversing PCOS.
   
   Dairy products such as Ghee and processed meats have the highest AGE content.

A plant-based diet can provide numerous health benefits and promote overall well-being. In addition, it can be a sustainable and ethical approach to eating while offering delicious and nutritious food options.

Tips for Transitioning into a Plant- Forward Diet.

While the idea of giving up your favourite animal products can be daunting, taking small steps and trying new plant based recipes can make this processed easier.

In all, it is important to set your WHY right. WHY do you want to get healthier? Once you have your WHY right, you can work towards making lifestyle changes. Here are a few steps that might help:

1. Start gradually: Maybe just swap your dinners for a plant- based meal? A small switch like using almond or cashew milk for your chai/ coffee instead of cow's milk is really a big leap!
   
   
2. Introduce new foods: Every time you go shopping, try and pick a new vegetable or type of pulse. Even trying ancient millets instead of the boring rice can be enough to get your taste buds exited. Maybe introduce one new meal per week that is plant- based?
   
   
3. Try different dairy alternatives: Do not like almond milk in your coffee? No problem, try coconut milk, soy, oats, pumpkin, peanut, cashew nut, rice milk, the options are limitless! If you do not have time to make them at home, try different brands till you find one that you like.
   
   
4. Focus on whole foods: If you eat something, it should be whole foods. Avoid processed grains such as maida and white rice. Stick to whole grains, legumes, vegetables and fruits instead. Avoid peeling the skin of the vegetables too when you can and stick to whole vegetables.
   
   
5. Plan: Planning your meals can help you stay on track with your plant-based diet. Stock up on healthy ingredients and plan your meals for the week ahead. Make a detailed grocery list and automate as much of the process as possible.
   
   
6. Get support: Having support from friends and family who are also transitioning to a plant-forward diet can be helpful. You can also find support through online communities or by working with my team and I.

Overcoming lousy eating habits is essential for maintaining good health and well-being. Adopting a plant-based diet can be a powerful tool in their journey, offering numerous health benefits and a more sustainable and ethical approach to eating.

PCOS reversal is really lifestyle reversal. It is not about going on fad- diets, low calorie meal plans or over training to lose weight. It really is about nourishing the body and gut with the right kinds of lifestyle modifications.

Interested in joining our PCOS reversal program? Fill in the free consultation form below and we will get in touch!

Table Of Content

Low-histamine diet is a relatively new concept in India, but it is gaining popularity among health-conscious individuals looking for a nutritional approach to manage allergies and other histamine-related issues.

A low-histamine diet is essentially a plant-based diet that avoids foods high in histamine, which is a chemical that is naturally produced by the body and found in some foods.

This type of diet is beneficial for people who suffer from histamine intolerance, which is a condition that occurs when the body has difficulty processing histamine.

What is a Low-Histamine Diet?

A low-histamine diet is a dietary approach aimed at reducing the intake of food that are high in histamine. Histamine is naturally produced in the body as a response when the immune system is triggered. But in many individuals, especially those struggling from allergies, the immune system could trigger automatically, without any real danger to the body. As a response, they could manifest symptoms of allergies.

Some people may experience adverse reactions to histamine-containing foods, such as:

• headaches,
• rashes, and,
• gastrointestinal symptoms.

Therefore, a low-histamine diet may be helpful for individuals with histamine intolerance, atleast till the immune health improves.

The low-histamine diet involves avoiding or limiting high-histamine foods, such as:

• aged cheeses,
• fermented foods,
• processed meats, and,
• certain fruits and vegetables.

Some foods may trigger the release of histamine in the body, such as citrus fruits, chocolate, and nuts, and should also be avoided or limited. On the other hand, low-histamine foods, such as certain fresh fruits and vegetables, whole- grains and legumes, are encouraged in this diet.

It is essential to note that the low-histamine diet is not a weight-loss diet, and it may be challenging to follow for some individuals due to its restricted nature.

A low- histamine diet may cause long term nutritional deficiencies, damage gut health, lead to hormonal disorders etc if followed for a long- time. The objective of the diet is not to cause food avoidance forever, but, rather, to help heal you body and gut so you can slowly reintroduce the restricted foods back into your lifestyle.

Plant- diversity is the biggest predictor of gut- health and overall wellness. Thus, it is essential to only temporarily follow a low- histamine protocol. Read more about this topic here:

• Probiotics, prebiotics and POSTbiotics.

Therefore, it is advisable to consult a registered holistic nutritionist or healthcare provider before starting this diet, especially if you have any underlying health conditions or are taking any medications that may interact with certain foods.

What is an Intolerance to Histamine?

Like discussed, histamine is a chemical compound that plays a vital role in our immune system, but some people may experience an intolerance to excess histamine built- up in the body.

Histamine intolerance is a condition where the body is unable to break down histamine efficiently, leading to an accumulation of histamine in the body. This can result in a wide range of symptoms, including,

• headaches,
• inflammation,
• hives,
• itching,
• migranes,
• gastrointestinal distress, and,
• anxiety or depression.

Please note, all of the above symptoms are common with many other disorders, thus, histamine intolerance can often be misdiagnosed.

Histamine's in the body are broken down by compounds called Di- Amine oxides. Histamine built- up can be caused by a variety of factors, including,

1. Excess consumption of histamine through food,
2. Damage to the DAO receptors that help in breaking down histamines (this could be due to illness, genetics or various reasons),
3. Other bio- geneic amines clogging the DAO receptors
4. Increased intestinal permeability or damage tot he gut lining.

In addition, some foods may contain histamine-releasing substances, such as citrus fruits, strawberries, and certain nuts. Though they by themselves might not be high in histamines, they trigger the activation of histamines in the body.

People with histamine intolerance may find it helpful to follow a low-histamine diet, which involves avoiding or limiting high-histamine foods and histamine-releasing substances. They may also benefit from taking histamine-reducing supplements, such as DAO (diamine oxidase), as discussed this is an enzyme that helps break down histamine in the body.

It's important to note that histamine intolerance is not the same as a histamine allergy. A histamine allergy is a more severe reaction that involves the immune system, whereas histamine intolerance is a metabolic disorder. If you suspect you have histamine intolerance, it's important to consult a healthcare professional for a proper diagnosis and treatment plan.

Histamine Intolerance Vs. Histamine Toxicity

• Histamine intolerance occurs when the body is unable to break down histamine efficiently, leading to a build-up of histamine in the body.
• Histamine toxicity occurs when a person ingests a high amount of histamine in a short period. This can cause more severe symptoms such as flushing, low blood pressure, and even anaphylaxis.

Histamine toxicity can happen with certain types of fish, such as tuna, mackerel, and mahi-mahi, that have been improperly stored or processed, allowing histamine levels to increase.

A plant-based diet can help reduce the risk of both histamine intolerance and histamine toxicity. Plant-based foods, such as fruits, vegetables, grains, and legumes, are generally low in histamine and anti- inflammatory.

Plant- based diets are also naturally alkaline. This helps heal a leaky gut and improve the diversity of good gut microbiome. Animal products, dairy and eggs on the other hand are pro- inflammatory and contain sulfur containing amino acids that destroy the gut lining, making inflammation and immune health worse.

Many Indian dishes are already plant-based, such as dal, sabzi, and chawal. A plant-based diet can be easily adapted to regional tastes and preferences.

Histamine intolerance and histamine toxicity can cause uncomfortable and even dangerous symptoms. A plant-based diet can help reduce the risk of both conditions by avoiding high-histamine foods and histamine-releasing substances.

Which Health Conditions are Associated with Excess Histamine in the Body?

Excess histamine in the body can be associated with a variety of health conditions.

But before we move on, it is important to understand that histamines are important and part of our regular immune response system. Histamines play an important role in various functions of your body, including:

• Gastric acid secretion
• Inflammation management
• Vasodialation
• Muscle cell contraction.

However, when histamine levels become too high, it can lead to symptoms that are associated with several health conditions.

Here are some of the negative effects of histamine built- up in the body:

• Mast cell activation syndrome (MCAS): This is a condition where the body's mast cells release excessive amounts of histamine, leading to a variety of symptoms, including hives, itching, flushing, abdominal pain, and diarrhea. MCAS can be triggered by a variety of factors, including stress, exercise, and exposure to allergens or other triggers.

• Allergies: Allergies occur when the immune system overreacts to an otherwise harmless substance, such as pollen, dust, or animal dander. When the immune system overreacts, it releases histamine, which causes the symptoms associated with allergies, such as sneezing, itching, and watery eyes.

• Inflammatory bowel disease (IBD): This is a group of conditions that cause inflammation in the digestive tract. Histamine is involved in the inflammatory response and can exacerbate symptoms associated with IBD, such as abdominal pain, diarrhea, and bloating.

It is noteworthy that having any of the above conditions need not guarantee that you need to go on a low- histamine diet. The above conditions could simply be due to a leaky gut or even gut dysbiosis.

Like mentioned above, going on a low- histamine diet when you do not have histamine buildup can lead to side effects. Work with a health care professional in understanding what protocol you need to follow for your specific condition.

How Would You Test for Histamine Intolerance?

Unfortunately, there are not definitive tests for histamine intolerance. This makes it tricky for physicians to properly diagnose the condition and start protocol for treatment.

One of the reasons there is a sudden rise in interest for low histamine diets is because of lack of proper testing protocol. Thus, people often misdiagnose other conditions like SIBO to being a histamine problem.

This could be potentially dangerous as your primary condition can get worse while you are treating for something that is not even there.

So how would you know if you are histamine intolerant?

There are only two ways to test the same:

• Rule out other conditions: You could test for SIBO, leaky gut, celiac disease and multiple other conditions first to rule them out. If you do not have symptoms of any of them, chances are you are intolerant to histamines.
• Monitor to see if your symptoms improve on a low- histamine diet: If you stop eating foods high in histamine and your symptoms get better, chances are you are intolerant and must take the protocol to work on improving the same.

That being said, going on an anti- histamine diet when you don't have an histamine intolerance is not suggested.

What is a Histamine ‘bucket’?

The "bucket" represents the body's ability to process and eliminate histamine from the system. When the amount of histamine in the body exceeds its capacity to process and eliminate it, the "bucket" overflows, and histamine-related symptoms occur.

The histamine "bucket" can be thought of as a metaphorical container that fills up with histamine over time.

The amount of histamine that enters the "bucket" depends on the individual's diet, environmental factors, and overall health. For example, a person who consumes a diet high in histamine-containing foods, such as fermented foods and aged cheese, will have a faster filling "bucket" compared to someone who follows a low-histamine diet.

Similarly, environmental factors such as exposure to pollen or mold can also contribute to histamine accumulation.

Once the "bucket" is full, histamine-related symptoms begin to occur. These symptoms can range from mild to severe and include headaches, hives, itching, flushing, gastrointestinal distress, and even anxiety or depression. For individuals with histamine intolerance, the "bucket" may fill up faster and have a lower threshold for overflow, leading to more frequent and severe symptoms.

A plant-based diet can be beneficial in managing histamine levels and preventing the "bucket" from overflowing. Plant-based foods, such as fruits, vegetables, grains, and legumes, are generally low in histamine and do not trigger the release of histamines. This can help reduce the amount of histamine that enters the "bucket" and slow down the rate of histamine accumulation.

Incorporating anti-inflammatory foods, such as turmeric and ginger, can help reduce inflammation in the body and prevent the "bucket" from overflowing due to other sources of inflammation. Overall, understanding the histamine "bucket" and taking steps to manage histamine levels can help individuals with histamine intolerance reduce their symptoms and improve their overall health.

How Long Should I Follow A Low- Histamine Diet?

A low- histamine diet is not a lifestyle. This is a very restrictive diet and should only be followed for a short period till you see an improvement in your symptoms.

Ideally, I would help my clients transition from a low to a moderate histamine protocol in 4-6 weeks, and from a moderate to a regular (all inlcusive) diet in about 4 weeks more.

Remember, plant diversity is the biggest predictor of gut health. Reducing diversity in your diet can only help you with symptom management, but not cure the gut. You want to be able to teach your body to digest all plants. Thus, as the gut heals, include more diversity to your diet.

Foods to Avoid On a Low-Histamine Diet.

A low-histamine diet involves avoiding or limiting foods that are high in histamine, other bio- amines, or those that promote the release of histamine in the body.

Here are some foods to avoid on a low-histamine diet:

1. Fermented foods: Fermented foods such as sauerkraut, pickles, kimchi, kombucha, and kefir are high in histamine and should be avoided.
   
   
2. Aged cheese: Aged cheese, such as cheddar, blue cheese, and parmesan, are high in histamine and should be avoided.
   
   
3. Processed meats: Processed meats such as sausage, salami, and ham are high in histamine and should be avoided.
   
   
4. Shellfish: Shellfish such as crab, shrimp, and lobster are high in histamine and should be avoided.
   
   
5. Citrus fruits: Citrus fruits such as oranges, lemons, and grapefruits are not high in histamine, but trigger the release of histamines in the body and should be limited.
   
   
6. Some Nuts: Some nuts such as walnuts, cashews, and peanuts are high in histamine and should be avoided.
   
   
7. Some Vegetables: Vegetables must form the center of your diet as they contain phytonutrients to heal your body. But some vegetables such as tomatoes, mushrooms and spinach are high in histamines.
   
   
8. Chocolate: Chocolate is high in histamine and should be avoided or limited.
   
   
9. Alcohol: Alcohol is high in histamine and should be avoided or limited.
   
   
10. Artificial additives: Artificial additives such as artificial sweeteners, food dyes, preservatives, and flavouring's can promote the release of histamine in the body and should be avoided.

It's important to note that the severity of histamine intolerance varies among individuals, and what may trigger symptoms in one person may not be in another.

Keeping a food diary and tracking symptoms can help identify triggers and tailor the low-histamine diet accordingly. Additionally, incorporating anti-inflammatory foods, such as turmeric and ginger, and taking a prebiotic supplement may also help improve histamine tolerance.

Should You Avoid All Lentils on a Low- Histamine Diet?

A low histamine diet is anyways restrictive, thus, you must ensure to include as much diversity as possible. Lentils are a great source of plant-based protein, fiber, vitamins, and minerals, and can provide many benefits for those on a low histamine diet.

While lentils do contain some histamine, they are generally considered to be low in histamine and may be well-tolerated by many people with histamine intolerance. Please note, this will differ from person to person.

In fact, lentils are a rich source of several vitamins and minerals, such as vitamin B6, magnesium, and zinc, which are essential for the proper functioning of the DAO enzyme, responsible for breaking down histamine in the body. Therefore, adding lentils to a low histamine diet may be beneficial in supporting the DAO enzyme function and reducing histamine levels in the body.

However, it is important to note that cooking can affect the histamine levels in lentils. When lentils are cooked, their histamine content may increase due to the breakdown of histidine, an amino acid present in lentils. Therefore, it is recommended to soak lentils overnight and discard the soaking water before cooking. Additionally, lentils should be cooked thoroughly, as undercooked lentils may contain higher levels of histamine.

I personally will ask most of my clients to include small portions of lentils/ pulses once a day atleast. Extra efforts would be suggested to wash, soak and cook the lentils properly before consuming.

Quercetin Rich Vegetables To Include in Your Diet.

Quercetin is a plant- chemical that has been shown to have antihistamine and anti-inflammatory properties.

Consuming quercetin rich vegetables on a low- histamine diet can be helpful in reducing symptoms such as headaches, hives, and digestive issues. Quercetin works by blocking the action of mast cells and basophils from releasing histamines in response to an immune attack.

Some of the vegetables that contain the highest amounts of quercetin include:

1. Kale: A nutrient-dense vegetable that is packed with many antioxidants, including quercetin.
2. Broccoli: Another cruciferous vegetable that is rich in quercetin, as well as other compounds that have been shown to have anti-inflammatory properties.
3. Red onions: Also a good source of quercetin, and they have been shown to have antimicrobial properties that can help to reduce inflammation in the gut.

Aim to include a serving of each, or, atleast two of the above per day to your diet.

Pros and Cons Of a Low-Histamine Diet.

A low-histamine diet has become a popular trend in recent years, especially among people with histamine intolerance. However, like any diet, there are both pros and cons to consider before deciding to follow it.

Pros

1. Symptom relief: For people with histamine intolerance, a low-histamine diet can lead to a significant reduction in symptoms such as headaches, hives, and digestive issues.
2. Increased awareness of food choices: Following a low-histamine diet requires paying close attention to food labels and being mindful of food choices. This can lead to a greater awareness of the quality and types of foods consumed.
3. Potential weight loss: Many high-histamine foods are also high in calories, so following a low-histamine diet may lead to weight loss for some individuals.

Cons

1. Nutrient deficiencies: Following a low-histamine diet can limit the variety of foods consumed, potentially leading to nutrient deficiencies. Supplementing with pills instead of eating real food can only make matters worse.
2. Limited food choices: A low-histamine diet can be restrictive and limiting, making it challenging to dine out or socialize with others.
3. Lack of evidence: While some people report symptom relief from following a low-histamine diet, there is a lack of scientific evidence to support its effectiveness in managing histamine intolerance or other health conditions.

Low Histamine Indian Recipes.

While it is absolutely essential to work with an experienced practitioner while attempting to follow a low- histamine protocol, here are some recipes that you can get started with.

Please note, even though some foods are low in histamine, they could continue to cause symptoms for some people. Thus, each nutrition plan has to be tailor- made for specific individual needs and symptoms. If the below recipes cause symptoms for you, make sure to reach out to us for a customised meal plan to help your body heal.

That being said, here are some delicious recipes:

Table Of Content

We all remember going through phases of having the worse acne during adolescence. Most of us would have also tried multiple creams, home remedies and even medication to try and fix the same.

The skin breakout usually happens due to the hormonal changes that occur in the body during that stage and naturally settles down as an individual grows up.

But in some cases, hormonal fluctuations and bad eating habits can lead to acne prone skin even later in life. PCOS is one such hormonal condition that affects a lot of women around the world. I have already composed a detailed article explaining lifestyle changes for PCOS reversal that I insist you read before diving into this article:

• Indian Diet Plan for PCOS Management.

Along with severe health problems, PCOS also causes acne on the skin. Let's understand the root cause of acne in PCOS and understand discuss to help you manage the same.

What is PCOS?

Polycystic Ovary Syndrome ( PCOS) is a condition characterised by either one or all of the below points:

1. Absence of or irregular menstrual cycles.
2. Cyst like formation on the ovaries
3. Excess sex hormone production int he body.

A women struggling with this condition could also have difficulty with fertility, see male pattern baldness, experience painful periods and even even see a drop in libido.

Here is another video I made about our nutritional choices that might be contributing to our PCOS symptoms:

What Are The Different Types of Acne.

There are several types of acne. Some of which include

• Fungal acne - Yeast build-up in hair follicles causing inflammation and itchiness.
• Cystic acne - Pus-filled nodules and pimples that leave scars.
• Hormonal acne - Overproduction of sebum and clogging of pores due to hormonal imbalances.
• Nodular acne - nodular lumps on the surface of the skin.

Can Your Nutritional Choices Affect Your Skin Health?

Your nutritional choices affect much more than your skin. Metabolic diseases like diabetes, hypertension etc to lifestyle diseases like PCOS are strongly linked to your food choices. It is also remarkable how quickly the body heals when you start making healthier choices. Here is a client success story that is personally close to me:

The food that you eat could be a cause for bad gut bacteria, which in turn keep you feeling sick and inflamed. On the contrary, anti- inflammatory foods can improve gut health and thus keep your body healthy.

A study which was published in JAMA Dermatology compared the results of a 24-hour dietary survey that understudied 24,000 adults who either have acne, had acne in the past, or never had adult onset acne.

The study was done to find out the link between current active acne and the consumption of high-fat foods which included meat and dairy and sugary foods/beverages. The results concluded that 54% of people with active acne were more likely to consume a diet with high fat and sugar diet than those who never had acne.

What Causes Acne in PCOS.

Acne can occur due to various reasons.

• One reason could be when the body starts making excess oil, sebum, which then clumps together with dead cells inside the pores. This clogging then takes shape in the form of lesions or zits. This condition is often associated with something called insulin resistance. Women suffering with PCOS do also tend to develop insulin resistance. The same can make it very difficult to lose weight.
  
  
• Another reason could be excess production of sex hormones in the body, specifically estrogen, the female sex hormone. The relationship between estrogen and acne is a complex one. Estrogen can affect the balance of bacteria on the skin. This in and itself can lead to acne, but excess estrogen can also lead to excess inflammation in the body, causing acne. As it is a common knowledge, women with PCOS may also produce excess estrogen.

Acne can flare up in different parts of the body ( lower part of the face, cheeks, jawline, chest, back, etc), usually, those areas which are highly sensitive to imbalances in the hormone levels.

5 Lifestyle Factors Causing Acne:

Now that we know what causes acne, taking steps in the direction of reducing excess sex hormones and managing insulin resistance can also help us reduce or even stop acne. Before we dive into 11 tips for acne management, lets look at some lifestyle factors causing acne.

1) Dairy consumption.

85% of adolescents in western countries are suffering from acne and this skin epidemic is absent in non-western countries.

One informational statistic data published in 2011 suggests that the reason why non-western countries are not severely hit by acne is that they do not consume excessive milk or dairy products.

Dairy is a major cause of sex and growth hormones in the body. Read this article to understand more:

• Five Reasons Not To Consume Milk.

Not only is dairy milk naturally high in estrogen, but dairy cows are also pumped with excess growth hormones to increase the milk production, making it more profitable tot he dairy farmer. All of these extra hormones make it way into your glass of milk.

Research from the British Medical Journal also suggests that consumption of dairy, particularly skimmed milk can increase the severity of acne.

This study by Harvard also tracked teenage girls and for a few years and clearly showed an association between milk consumption and acne.

It is natural for offspring to consume the milk of their species, but this law is broken when humans consume milk and other dairy products.

Besides the sex hormones coming directly from milk, dairy by- products like cheese and butter are also high in saturated fats. These lead to insulin resistance, causing more acne.

2) Trans and Saturated Fat Consumption.

Trans and Saturated fats trigger an inflammatory responses in the body. In fact, eating as little as one high saturated fat per meal is enough to raise your inflammatory markers.

It is also a proven fact that sebum oxidation, the reason why the pores on the skin get blocked causing acne, is triggered by chronic inflammation in the body.

What are the food sources of these types of fats though? Mostly fats coming from animal sources are saturated. example, dairy products, meat and even eggs. Even as little as one serving of eggs per day takes your saturated fat levels over the recommended daily intake:

Besides acne, saturated fat intake clogs arteries and leads to heart diseases.

3) Bad Circadian Health.

Circadian cycle is your bodies natural rise and fall of hormonal balance based on the sun's cycle. Since the evolution of time (untill recently), man has been designed to sleep when the sun goes down and wake up with the sun rises.

It has been fairly noticed that chronic sleep deprivation can increase cortisol levels in the body which breaks down collagen and increase the severity of acne and inflammation.

We can figure out how circadian rhythm affects our skin by carefully observing the importance of several skincare products that are engineered to be applied at specific times such as night and day creams.

Our biological clocks control the essential functions of the body such as body temperature, hormone and glucose levels, cell regeneration and repair system, etc.

Similarly, a healthy circadian rhythm increases the cell regeneration rate of the skin. Staying up late at night and waking up late in the day disrupts an healthy circadian rhythm and leads to more hormonal imbalance.

One interesting study shows that student tend to develop more acne nearing exam times, when the stress levels are high and sleep is also compromised.

4) Sugars and Artificial Sweetener Consumption.

When you consume sugar, glucose, the end product of sigar attaches to the collagen in your skin through the process of glycation.

Glycation is responsible for increasing the severity of skin conditions like acne. A study published in 2022 in the Archives of Dermatology gives us strong evidence to prove that certain types of foods, particularly those right in sugar can cause breakouts in the skin.

The study noticed that people who belonged to non-wester countries and eat fresh plant-based foods showed no signs of chronic acne.

According to Terri Vinson, the author of Skinformation, "High sugar diets will also increase the severity of inflammatory skin conditions such as rosacea, eczema and acne. Ever noticed how much ‘puffier’ your face looks at Christmas time, after a few days of pudding and mince pies?"

Artificial sweeteners too can have a negative impact on the healthy microbiome living in your gut. Though they might not directly cause glycation, they too lead to acne due to bad gut health.

Hence, it is advisable to steer clear of sugars and artificial sweeteners to avoid breakouts.

5) Exposure to Endocrine Disrupters in Skin Care Products

Endocrine disruptors have not received sufficient attention in their association with hormonal imbalances, especially in the case of PCOS.

Our endocrine system is a natural regulator for several hormones that are involved in reproduction, growth, immunity, and energy. Several man-made chemicals interfere with the natural hormonal balance of the body. Read this to understand more:

• Common Hormone Disrupters in Skin Care Products.

When these chemicals take over the endocrine system, it disrupts the natural hormonal harmony of the body. This can pose harmful effects contributing to acne and other PCOS-related symptoms.

Endocrine Disrupting Chemicals (EDC) like parabens, benzophenones, bisphenols, and phthalates are widely found in skin care products, the use of which has increased over the years.

There are studies that show that endocrine disruptors can worsen hormonal acne and other symptoms of PCOS. It is impossible to avoid EDCs completely, but certain measures like avoiding plastic packaging, using paraben/toxin-free beauty products, avoiding synthetic fragrances, etc, can help you limit the exposure.

Top 11 tips for Acne Management with PCOS.

Besides the above points, here are a few more tips that can help you manage hormone related acne.

1) Ditch Dairy.

Different dairy products can affect acne; differently, some studies show that skimmed milk is most likely to trigger acne.

Dairy cows are usually treated with synthetic hormones which then combine with the milk supply. When this hormone-laden milk enters the human body, it can completely throw off our natural hormonal balance.

The hormones naturally present in pregnant cows can transfer in our bodies through the consumption of milk; causing acne and other PCOS-related symptoms.

2) Increase Fiber Intake By Adding Three Servings of Fruits And Five Servings Of Vegetables Per Day.

One of the main reasons for acne breakouts is our diet. Increasing fiber-rich foods in the diet can help you flush out toxins form the body that otherwise can lead to acne.

Fiber- rich foods also feed the good gut microbiome, which inturn can help reduce inflammation and chronically high levels of sebum.

We do not eat nearly as much fiber per day as we should be. Our goal is to eat three servings of fruits and five servings of vegetables per day. Ask yourself, how many did you have per day?

A fistful is an estimate of one serving.

3) Stay Hydrated.

The kidneys and livers are the body’s natural detox system. By consuming enough water and electrolytes, the vitality and functioning of these organs improve they can effectively remove waste and other toxins from the body which are responsible for clogging pores and causing acne.

Further, toxins in the body are also removed through sweat which contains antimicrobial peptides like dermcidin that prevent the clogging of pores. Therefore, to compensate for the release of minerals and fluids, it is essential to stay hydrated.

4) Avoid Smoking And Exposure To Environmental Toxins.

A sad and surprising fact is that maternal smoking has been linked with early onset of acne for kids. Smoking and toxins present in the smoke can deeply affect your hormonal balance and aggravate acne blemishes.

Smoking constricts the blood vessels and causes damage to several parts of the body. Starting from cancer, psoriasis, ageing, etc, smoking is extremely dangerous for the body and skin.

When it comes to hormones toxins from smoke and the environment can raise the levels of adrenal hormonal which includes androgens and cortisol. Both these hormones severely increase the production of sebum and result in painful acne lesions.

5) Working on Improving Gut Health.

Your skin is a direct indication of your gut health. In other words, if you do not have good gut health there is a high chance that it will reflect on your skin in the form of acne, pimples, blemishes, etc.

To understand your gut health better, ask yourself, how many bowel movements do you have per day and how do they look like?

You must aim for 1-2, type 3-4 bowel movements per day.

Around 70% of your immune system is found in the gut, therefore, it is very likely that your gut influences the health of major areas of the body, including your skin.

One study shows that 54% of people who have acne also have the presence of bad microbes in their gut. You might have to work with an expert of you struggle with bad gut health. Our team has a Gastroenterologist on board who works alongside our nutrition coaches to help you improve your gut health.

6) Working on maintaining a healthy circadian cycle.

Around 75% of skin ageing is attributed to environmental and lifestyle factors such as sleep. When the circadian rhythm of the body is disrupted, it is more susceptible to damage.

It is noted that chronic sleep deprivation can increase the severity of acne and inflammation and the hormone cortisol ( the stress hormone which activates with the lack of sleep), will persistently break down collagen.

7) Switch to Dates and Fruits Instead of Sugars.

Dates and fruits are fiber rich and natural sources of sugar. When you consume processed sugar, the process of glycation can destroy collagen production int he body.

You can fulfill your sugar craving by switching to fruits and dates that contain natural sugars and pose additional health benefits to the body like fiber, antioxidants, etc. These help repair your skin cells and also keep cravings away.

8) Increase Consumption of Leafy Greens.

Leafy greens are rich sources of essential vitamins and minerals which can help you combat acne. The Vitamin A present in greens like spinach, kale, etc slows down sebum production and flushes out toxins in the body. Vitamin A is also responsible for strengthening the skin’s protective tissues.

Leafy greens are loaded with other nutrients like Vitamin E which protects the skin from radical damage, folates which repair DNA, and antioxidants like beta-carotene which renew the skin.

9) Monitor Vitamin B12 Levels and Do Not Over- Supplement.

Excess vitamin B12 can induce acne. As per a study back in the 1950s 1 in 10 people got acne within days or hours of getting a vitamin B12 injection. The acne stopped rapidly once the injections stopped as well.

Vitamin B12 modulates the gene expression of the skin bacteria which in turn attacks the skin and triggers inflammation leading to acne.

However, vitamin B12-related acne only occurs when the dosages are over 5000-10000 mg per week. Such doses are safe to take only when there is a B12 deficiency in the body. Therefore, while B12 poses a lot of health benefits it is vital not to overdose on supplements.

10) Include Herbal Teas:

Green tea is a natural substance that may help in reducing acne breakouts. Research suggests that both the oral and topical use of green tea is effective in the treatment of acne. Only in six weeks of using a 2% green tea lotion the number of pimples reduced by half, as per one study. Here is a detailed guide on herbal tea consumption, including specific tea's for acne management, for your understanding:

• A complete guide to Herbal Tea's.

Herbal teas are rich sources of polyphenols, an antioxidant that helps combat free radicals in the body, nourishes the skin, and prevents skin damage.

11) Avoid Makeup.

A study conducted by dermatologists in Korea with a total of 539 patients who had acne vulgaris, concluded that in 38.1% of patients, the acne worsened due to the continued use of cosmetic products like makeup.

This study showed the influence of cosmetics on patients with acne and a history of treatment failures. Therefore, it is advisable to have proper knowledge about the products you are using or avoid it if you have acne-prone skin. Even if you do use makeup, make sure to wash your face with a cleanser and moisturise every night before bedtime.

Conclusion

PCOS-related acne is a very common condition and can often create stress in individuals because it can last for a couple of years.

However, early treatment, correct diagnosis, proper supervision, nutritional and lifestyle changes can help you keep PCOS acne under control as well as avoid scarring. Get in touch for a free consultation to understand how we can specifically help YOUR skin type.

Table Of Content

Polycystic Ovary Syndrome, commonly known as PCOS, is a hormonal disorder in women with grave side effects. One such symptom is androgenic alopecia, or, male- patterned baldness.

In some cases of PCOS women experience the growth of thicker hair in their face and body, referred to as hirsutism, while in some cases they experience hair thinning and hair loss; also referred to as female pattern hair loss.

With a change in lifestyle and eating habits, however, this condition can very well be managed or even reversed. But to understand what steps to take to reverse hair loss, we must first understand what causes it...

What is PCOS?

PCOS is not a disease but a lifestyle disorder. This means, that your lifestyle and nutritional habits are the driving factor leading to your symptoms. Watch this to understand more:

For some women, this could manifest in terms of

• excess sex- hormones produced in the body, for others,
• it could be an absent of period for months together, while for others,
• this could manifest as small cyst like formations on the ovaries.

There are other hormonal effects of PCOS too like excessive facial hair, male- pattern baldness, excessive mood swings, weight gain etc.

I have written a detailed article about PCOS and a curated meal plan for PCOS management that has helped thousands of women globally. Here is the link for the same:

• PCOS meal plan for Weight Management.

Common Symptoms of PCOS

PCOS is a poorly understood condition. The causes for PCOS could vary from environmental hormonal disrupters that you come in contact with daily, bad gut health, nutritional choices to even genetic presupposition. However, gene's play a very very small role when it comes to you getting the disease.

The symptoms of PCOS can surely be understood and mitigated, following are some of them:

• Facial Acne
• Weight gain
• Oligomeorrhoea or Amenorrhoea which are irregular or missed periods
• Alopecia or hair loss in the scalp
• Problems with fertility and difficulty in getting pregnant due to failed or delayed ovulation
• Eating disorders
• Fatigue and increased daytime sleeping
• Hirsutism
• Psychological problems such as anxiety and depression

Fertility and weight gain are some of the most common symptoms of PCOS. Women often tend to gain weight around the hips and thighs as a result of hormonal imbalance.

Further, excessive hair loss and thinning of hair is also a common side- effect. This mostly happens due to the increased production of the male sex hormones in the body.

What Causes Hair Loss for Women with PCOS?

Hair loss in women with PCOS happens because of the increased production of androgens (male sex hormones) in the body.

This condition is called Androgenic Alopecia which occurs in men ( male pattern baldness) as well as in women ( female pattern baldness).

In men, the hair loss is in a well-defined pattern that progresses from the crown leading to partial or complete baldness. In women, the hair becomes thinner all over the head before it leads to complete baldness.

What Causes Androgenic Alopecia?

Men and Women experience androgenic alopecia due to hormonal imbalances. We know that the male sex hormone androgen is produced excessively in the female body as a result of PCOS.

In women, an increase in androgens can lead to the production of dihydrotestosterone (DHT), a hormone that is known to cause hair loss. DHT shrinks the hair follicles, leading to a gradual thinning of the hair and eventually hair loss.

An increase in the levels of androgens can also affect the hair growth cycle making it shorter and thinner. It also delays the growth of new hair which is essential to replace the hair strands that shred.

Understanding androgenic alopecia (AGA) is the first step in determining the best treatment plan for hair loss.

There is some science to show that a plant- based diet can help with hormonal fluctuations and managing this type of alopecia. One study, showed the importance of adding fresh herbs and salads to the diet as a key factor to delay the onset of alopecia.

Apart from hair loss from AGA, a plant-based diet also promotes a healthy scalp and essential vitamins for hair follicle growth. We will explore how a plant- based diet is beneficial, but first, let's look at some superfoods that help with alopecia management.

Top 5 Superfoods To Include To Prevent Hair Fall.

While overall lifestyle modification should be your main focus, there are certain foods and food group's that can play a pivotal role in managing hair fall.

I have already covered superfoods for overall PCOS management in this video. Do watch the same of you have not already:

Let us now explore superfoods for hair health:

Leafy Greens

It is very well known that vitamins and minerals play a very integral part in cell regeneration, functioning and growth. A deficiency of these important nutrients affects our hair growth.

Supplementing the same is not the ideal option as these supplements are not FDA regulated and often contain toxins like lead that can damage your liver. Infact, one interesting piece of research by the Mayo Clinic showed that one out of every five cases of liver damage could be due to taking herbal supplements.

Nutrients especially micronutrients are exceptionally present in leafy greens such as rocket leaves, dill leaves, spinach, kale, bok choy, amaranth leaves, mustard greens etc.

The presence of Vitamin A in leafy greens promotes sebum production in the scalp which provides an adequate amount of moisture for healthy hair.

Further green's are an excellent source of vitamin C, iron and folates; which is very important for hair growth and maintaining hair health.

You want to consume at least 80 grams of leafy greens per day, with half of the same in raw form, such as in salads and smoothies. The rest can be in cooked forms like in soups and smoothies.

Pumpkin Seeds Oil

Androgenic alopecia is often linked to poor sleeping habits and the consumption of meat products, junk foods, sugar, etc, however; positive associations with healthy hair growth have been found in people who regularly consume raw vegetables, herbs, and more plant-based diets.

When we look at hair regrowth, people often cite that one ingredient like onion oil or almonds that has worked for them. But when you actually look at scientific studies, most of these are not potent enough. However, there is one superfood that is backed by science, and that is pumpkin seed oil.

The reason pumpkin seed came into the radar of foods being tested for hair growth dates back to 2009 in South Korea. A study had subjects taking the equivalent of 3 pumpkin seeds in oil form per day reported more hair growth.

In another study conducted to research whether this effect would work for hair loss, 78 men with male pattern baldness were randomly given either 400mg of pumpkin seed oil ( equivalent to eating two and a half pumpkin seeds), or placebo capsules.

After 24 weeks, it was observed that in the pumpkin seed oil group, the increase in hair growth was up to 40%. In the placebo group, 90% of hair loss condition either did not change or got worse.

Now you do not have to hunt for pumpkin seed oil, but just eat a spoonful of pumpkin seeds as a mouth fresher after dinner.

Whole Grains

Most often, we become over smart when it comes to nutrition and become dietitian ourselves with our body as the experiment lab.

For instance, there is this 'gluten is bad' fad going on nowadays, and somehow has extended to all grains.

People are avoiding eating whole grains, thinking to will make them sick or fat. But whole grains are an important part of your diet. They contain a whole list of micronutrients, including, an important one, zinc.

Zinc helps with hair growth by promoting the activity of hair follicles. This can help to increase the rate of hair growth and improve the overall thickness and quality of hair.

Zinc is also involved in the production of hormones that regulate hair growth, such as insulin-like growth factor 1 (IGF-1), which is important for the growth and development of hair follicles.

Additionally, zinc is involved in the synthesis of keratin, the protein that makes up the majority of hair, skin, and nails.

Zinc increases the size of sebaceous glands as well as cell proliferation; both require for healthy hair growth.

Whole grains are one of the richest and easiest addition to your diet for zinc. I do not suggest a supplement for zinc though, as you do run into the risk for toxicity.

Much like every other thing, both the absence and excess of zinc in the body can pose to be harmful. High zinc content in the body can disrupt hormonal balance, disrupt the absorption of iron and magnesium and increase the production of testosterone which eventually leads to hair fall. Hence, food sources must be your go- to option.

Include 3 servings of whole grains per day. Not processed grains like white rice, but whole grains like millets, quinoa, brown rice, whole wheat etc.

Berries

Berries taste amazing, but did you know that they contain antioxidant properties that can actually stimulate hair follicles?

Let us take blueberries into consideration, these little bombs of nutrition contain antioxidants like proanthocyanidins, vitamin C, E, B complex, and A along with zinc, iron, selenium, and copper.

All fruits are very healthy, but if I were to pick one, it would be berries- any kind!

All of these strengthen the capillaries in the scalp and promotes strong and healthy hair. These antioxidants reduce cell damage by neutralizing free radicals which exist naturally in the body.

Berries are loaded with vitamin C which also helps in the production and absorption of collagen, a protein that strengthens hair and prevents breakage.

Aim to consume 100 grams of berries per day, or 1 gooseberry (amla) a day.

Soy Products

In our quest to find superfoods that control androgenic alopecia, soy products have been found to possess the ability to safely reduce hair loss.

In one population study, it was found that the consumption of soy beverages on a weekly basis was associated with a 62% low to moderate reduction in hair loss.

Soy products contain a very important phytonutrient called isoflavons that help with hair growth.

A random double-blinded placebo study where groups were given 75mg of isoflavones in the form of tempeh or other soy products like soya bean, reported significant promotion in hair growth over time.

Aim to consume two servings of soy per day. This can be in the form of soy beans, soy milk, tempeh, tofu or even edamame seeds. Avoid soy chunks or processed protein powders.

Top 11 tips for reversing hair fall.

Along with eating the superfoods mentioned above, it is wise to make lifestyle changes that specifically help with hormonal balance. I have curated a 6 week program with 12 specific lifestyle changes that can help. Here is more informtaion on the same:

• Lifestyle Changes For PCOS Management:

Let us discuss a few tips for hair fall management now:

1) Include selenium-rich foods.

"Selenium is an essential trace element with antioxidant and immunomodulatory effects," board-certified dermatologist Dr. Patricia Gaile Espinosa.

Selenium is an antioxidant that helps the body clean itself from free radicals which are responsible for premature aging and causes hair follicles to weaken.

Human's get their selenium ideally from the plants and vegetables that grow in selenium rich soil. However, with bad agricultural practices today, we do not get enough selenium in your diet.

Hence you should consciously include selenium in your diet. One of the richest sources are brazil nuts. Aim to eat 1 brazil nut per day to meet your selinium needs.

2) Avoid washing too often.

It is advisable to wash your hair only two or three times a week. Frequently washing of your hair can strip away natural oils from the scan leaving it dry, and flaky and causing hair loss.

If you are someone who tends to wash daily, then switch to using a sulphate- free co- wash. Avoid using the same on the scalp too as you want the natural oil's from the scalp to provide moisture and protect your follicles.

3) Include sulfate-free products and avoid hormone disrupters.

A lot of the shampoo's and conditioners in common use contain hormone disrupting chemicals. These are chemicals that interfere with the hormonal balance int he body. I have a detailed article about the same here:

• Does your shampoo contain hormone disrupters?

Besides hormone disrupters, sulfates in your shampoo's could also lead to hair loss. Products that contain sulfates are more likely to cause hair thinning because they irritate your scalp and cause inflammation as well as break down your existing hair shafts.

Hence, you should include sulfate-free products for your hair to reduce itchiness, preserve hair color, and reduce frizziness.

4) Try the rice water rinse.

According to Dr. Tiffany St. Bernard, a biomedical engineering Ph.D. and founder of HairDays, using the starchy water of rice helps in:

• Increasing hair volume,
• Repairs cuticle damage,
• Makes hair follicles stronger,
• Prevents dandruff,
• Has anti-inflammatory effects, and
• Gives your hair better shine.

Here is a video to help you use this practice. I personally try this once a month (due to lack to time :(). But a weekly session is suggested.

5) Include Enough Plant- Proteins.

We often rely on protein powders for our protein requirements, but the best source is food! Whole grains, pulses, leafy greens, nuts, seeds and even vegetables and fruits are excellent sources of proteins.

Now, as long as you are consuming enough calories, you are probably getting enough proteins. But if you are on a low- calorie diet or burning more calories per day than you eat, you must be mindful of your protein sources. Aim to consume 1 gram of plant protein for every kilogram of body weight. More is not necessarily healthy when it comes to longevity and kidney health.

6) Work on maintaining a healthy circadian cycle.

A study concluded that sleep deprivation resulted in decreased beard hair growth for men. The cause is linked to lower protein synthesis and reduced growth hormones and DHT release due to sleep deprivation. Therefore, maintaining a healthy circadian rhythm may pose beneficial for the hair’s biological clock.

Maintaining a healthy sleep and wake up time as per the sun's cycle is crucial for multiple functions of the body, including hormonal health for PCOS.

7) Avoid low-calorie diets and fad- diets.

Crash and fad diets should be avoided because they restrict your calorie intake, which means you are also restricting the ingestion of essential nutrients and micro-nutrients like protein, zinc, fatty acids, etc.

The deficiencies of these nutrients if prolonged over a period of time can cause a type of hair loss called telogen effluvium. Most people resort to taking vitamin supplements to compensate for dietary loss, but these can be more toxic than useful. Instead, switch to a nutrient rich diet with unlimited quantities of whole grains, lentils, fruits, vegetables and nuts/ seeds. These are naturally high in nutrition and low in calories.

8) Take a B12 supplement.

A well-balanced diet is key to healthy hair. One such nutrient needed for the same is vitamin B12. B12 helps in healthy hair growth by aiding the production of oxygen carrying RBCs; which are responsible for feeding hair follicles.

B12 is found in the microbes that live in the soil. The best way for humans to get B12 is to spend more time outdoors in activities like gardening and barefoot walking.

However, since we do not do those anymore, the next best source of B12 is a supplement. It is advisable to take B12 supplements in the presence of a deficiency.

9) Include biotic-rich foods such as almonds and avocados.

Biotin is a water-soluble vitamin that is very important for hair growth and makes your hair strand stronger. Biotin stimulates the production of keratin in the body, which apart from healthy hair, increases energy production.

While a lot of people lean towards biotin supplements, you can also increase your biotin intake with the help of foods like almonds, avocados, legumes, mushrooms, etc

10) Avoid direct sunlight exposure to hair.

Although sunlight is an essential source of vitamin D and helps in fighting fungal infections and other bacteria in the skin, overexposure to hair can result in dry and unmanageable hair.

Sunlight can make the hair strand dry, brittle, and highly prone to breakage. Studies also show that overexposure to sunlight can cause structural damage to the hair shafts.

Make sure to cover the hair with a scarf or hat while going out. Avoid heat protection sprays as they might have chemicals that damage the hair follicles.

11) Avoid chemical treatments and applying direct heat to the hair.

Styling treatments, heat, and chemical-based products can make your hair look manageable and nice but it is only temporary.

Frequent use of styling tools that apply direct heat to hair can cause heat damage to the shafts leading to dryness, thinning, breakage, and hair shedding. Further, chemical products have high concentrations of alcohol which can dehydrate your scalp and weaken hair follicles over time.

Develop techniques to maintain your natural hair texture. For instance, if you have naturally wavy or curly hair, try the Curly Girl Method and use products designed to naturally maintain your texture.

Conclusion

PCOS-related hair loss can be one of the most troubling symptoms. It can not only have a physical impact on an individual but also affect them emotionally.

Androgenetic alopecia can be reversed if the underlying cause which is hormonal imbalance and nutrient deficiency is treated. Managing PCOS and its symptoms take time and effort, the results are not drawn overnight but surely with time.

Sign up for a free consultation with us to know specific tips for your condition.

Table Of Content

If I had a secret weapon to staying healthy and lean, it would be the inclusion of herbal tea's to my diet. They are not only hydrating and appetite suppressing, they actually have medicinal properties.

Unlike regular teas, herbal teas are made from dried leaves, flowers, spices, fruits, or herbs.

I look forward to pouring myself a hot cup of herbal tea a few times a day and cherish sipping onto the same while I sit to work.

Apart from being an excellent alternative to sugary drinks, herbal teas have health-benefiting properties. Although herbal teas have been around for a long time, modern-day science and medicine are discovering and finding various ways to include them in everyday routines.

Let us explore some of these health-promoting properties

Benefits of herbal teas.

Teas have been proven to provide extreme health benefits to the body. Herbal teas, for example, are rich in minerals, antioxidants, and vitamins that keep your body and mind refreshed, relaxed and rejuvenated.

Health benefits that come with drinking herbal teas.

1. Anti-aging properties - Herbal teas have anti-aging properties that allow your body to resist oxidation and protect against radical damage. The antioxidants in herbal teas illuminate your skin and make you look young.
2. Digestive properties - Spearmint, ginger, etc are some types of herbal teas that can help you improve digestion. Due to their digestive properties, these teas can also help you prevent ulcers, constipation, and indigestion.
3. Detoxification - Herbal teas are rich sources of polyphenols which are a type of antioxidant molecule that aids your skin to repair damaged cells, improving dullness, preventing blemishes, and overall nourishment. Detoxification is not just limited to skin it involves your liver functions as well.
4. Anti-inflammatory properties - People who suffer from chronic inflammatory conditions like arthritis, IBS, hemorrhoids, etc are advised to drink herbal teas because they contain chemical compounds that can reduce inflammation and pain in the body.
5. Excessive weight loss - Certain superfoods and herbs are well- known to promote satiety and reduce appetite. These then help you lose weight and stay in an optimal weight range.
6. Immunity enhancement - Plant compounds, vitamins, minerals, and antioxidants found in herbal teas are known to combat chronic diseases and infections in the body, and reduce the chances of developing diseases. Hence, it increases the overall immunity in the human body.

Use of Herbs For Their Medicinal Properties.

Derived from the Latin word ‘herba’, herbs are referred to any part of the plant like the stem, bark, fruit, seed, leaves, flowers, etc., and are consumed in various forms - teas, essential oils, whole herbs, capsules, powder, etc.

Plants have been used as medicines since decades. For 4000 years Ancient healers from Europe, India, Egypt, Africa, the Mediterranean, etc have used herbs and herbal therapies as a means of treating people. There are even manuscripts and cultural evidence to prove the same.

As per the WHO, 80% of people in the world are dependent on plants for primary healthcare needs and around 21,000 plants can potentially be used as medicines.

Despite the advancement in medical technologies and science, people still rely on plant medicine due to various reasons, including,

• the prohibitive cost of modern medicine and treatments,
• the restricted supply of drugs,
• the short supply of drugs to lower socio- economic parts of the world, and
• several side effects caused by synthetic medicines,

Traditional systems of treatment using herbs as medicines, are still widely popular.

In Africa and China, traditional herbs were continuously and successfully used as a treatment for Severe Acute Respiratory Syndrome (SARs).

In Africa alone, the African flower has been used for decades to treat the symptoms of HIV, in fact, a lot of pharmacies across Europe and India sell herbal medicines/supplements/teas, etc along with conventional medications.

The popularity of Ayurveda and TCM (traditional Chinese Medicine) surpasses allopathic approach in India and China.

Top 10 Commonly Used Herbal Teas in India.

Several studies suggest that certain teas are known to boost the immune system, fight inflammation, aid cardiovascular health, and even prevent certain types of cancers in the body.

Now it is important to note here, every time I mention the word 'tea' through this article, I am not necessarily mentioning to 'tea leaves'.

Tea here could be dried flowers, herbs or even twigs of plants. Herbal tea's could be parts of plants combined with traditional 'tea's', like a chamomile- green tea, or simply the herb by itself, like a chamomile tea.

Let us explore the 10 most commonly found herbal 'tea's' in India.

• Jasmine Tea

Known for its antioxidant properties, dried jasmine flower is an elixir for youth. It gives your skin a youthful glow and is very often brewed along with green tea to improve fragrance and color.

• Ginger Tea

Ginger has been proven to be excellent herbal medicine as per a lot of studies, ginger tea on the other hand has similar benefits. It consists of the antioxidant gingerol which is bioactive and is found in the ancient ginger root. Gingerol has been shown to help with blood glucose stabilisation and even digestion.

• Chamomile Tea

Replace those harsh sleeping pills with a soothing cup of Chamomile flower tea. Chamomile is drawn from the flowers of the Asteraceae plant and is very well known for its sleep- inducing properties. Filled with antioxidants, vitamins, and flavonoids, this tea floods your body with serotonin to help relieve anxiety.

• Green Tea

The most common tea of all, it is rich in natural caffeine and catechin, a nutrient with anti- oxidant properties. From heart health to improved brain function, green tea has been widely cited as being on the top for a herbal tea blend.

• White Tea

Less popular than Green Tea, but a slightly milder option for non- tea lovers. This tea has antibacterial and antiseptic properties which can help you combat flu, cold and common infections. It is always best when you brew loose white tea leaves instead of using tea bags.

• Hibiscus tea

This tea contains the antioxidant - anthocyanins, which have antiviral properties and are beneficial for cardiovascular health. Studies show that hibiscus tea helps in lowering blood pressure naturally. It is a popular choice among my clients who suffer from high blood- pressure.

• Peppermint Tea

The tea provides freshness and makes you feel good. Peppermint tea has antispasmodic properties which allow your muscles to relax and also aids in stomach cramps. If you are PMSing, this tea is your new best friend. Also a popular choice among my PCOS clients as this tea has anti- anderogenic effects.

• Moringa tea

Moringa tea has similar flavor profiles to green tea and is packed with vitamins, minerals, and other nutrients. Moringa contains compounds that can help regulate blood pressure and cholesterol levels, potentially improving heart health.

• Ginseng Tea

This tea was earlier popular only in Korea but is now widely available in India and around the world. Made out of ginseng roots this tea has a strong smell and taste, relaxing compounds, and anti-inflammatory properties. For women, this tea specifically helps battle fatigue and improve hormonal balance.

• Oolong tea

Oolong tea is often blended with ginger and even ginseng. Oolong is referred to as food for the brain. Oolong enhances your mental endurance and also aids in the release of endorphins in the body.

Top Three Herbal Teas to Help You With Better Sleep.

According to a survey, approximately 40% of people who drink herbal tea do so for its sleep-promoting benefits. However, the quality and quantity of sleep you get an night often depends on your daily lifestyle.

Things like your wake up and sleep time, sunlight exposure int he morning, food groups you choose to eat through the day, beathwork you practice etc all play a crucial role.

Now herbal tea's do play a role, but your overall lifestyle is the real game changer. If you are confused as to what the word 'lifestyle changes' means, watch this video to understand more:

While choosing a herbal tea to help with better sleep, be sure to get the dried herbs/ flower/ twigs alone and NOT mixed with green tea. Green tea, and other tea's do contain mild amounts of caffeine and can keep you awake.

That being said, let's explore tea's that could help you sleep better:

• Rose Tea

They say, Rani Padhmini, one of the most beautiful queen's of India used to take rose petal baths.

For centuries, people have savoured rose tea for its subtle flavour and aroma. The potential benefits of rose tea for promoting sleep, however, have recently come to light.

Rose tea is a fantastic option for anyone looking to improve their sleep because of its long history, from its ancient origins to its modern uses, and its many health advantages.

Rose petals were used in traditional Chinese medicine to treat various health issues, including insomnia. The practice of brewing rose petals into a tea spread to other parts of the world, including the Middle East and Europe, where it became a popular drink. Indian's adopted gulkand- doodh as a popular night time drink in ancient times.

If you are struggling with bad sleep, I suggest a rose tea before bed. I would skip the milk, sugar and other sweeteners though!

• Chamomile Tea

Chamomile tea has been used to naturally induce sleep for centuries. It is widely known for its mild sedative effect and natural, sweet, and flowery flavour. This tea also helps in improving sleep quality without making you feel groggy in the morning.

Chamomile is also widely studied for its naturally sedative effects. Lets look at to popular studies that show the benefits of this herbal tea with sleep.

One randomised, double-blind, placebo-controlled study, the gold standard when it comes to scientific research, published in the Journal of Clinical Psychopharmacology found that taking a chamomile supplement for 8 weeks significantly improved sleep quality and decreased symptoms of anxiety in people with mild to moderate anxiety disorders.

Another study was published by the Journal of Alternative and Complementary Medicine. This study was specifically to understand the sleep pattern of postpartum women and the effect of chamomile to improve them. The researchers found that drinking chamomile tea for two weeks improved sleep quality and duration in postpartum women with insomnia.

• Lavender Tea

Lavender is a versatile ingredient and the tea made by brewing its buds in water is one of the most soothing bedtime beverages. This is my personal favourite bed- time tea's for day's that seem endlessly spent in front of a laptop.

The subtle purple color and the distinct aroma of the tea itself are enough to relax your mood. Lavender tea is well-known to promote good quality sleep as well as reduce symptoms of anxiety and depression.

The use of lavender dates back in time to the Roman empire, where naturalist, Pliny the Elder, wrote about its calming and soothing properties, recommending it as a remedy for insomnia.

Did you know that in the 19th century, Queen Victoria of England used lavender oil to help her relax and fall asleep. So the next time you pick up a cup of lavender tea, be sure to feel like a royalty.

Top three Herbal Teas to Help Boost Libido and Sex Drive.

• Ashwagandha Tea

Ashwagandha is often referred to as the Indian Ginseng, owing to its fertility boosting properties. This root is an adaptogenic herb. Meaning, it helps you better adapt to physical, mental and emotional stress.

A study in which the subjects were given KSM-66 ashwagandha, the extract of the root ashwagandha, for 60 days, showed that their stress hormone levels were reduced by 27%.

Although the reduction in stress does not directly mean a boost in sexual desires; however lower stress levels can result in more focus and enjoyment in sex.

Ashwagandha is also known to increase testosterone levels in men leading to an increased libido. Ashwagandha tea further relaxes the body and increases our energy levels and stamina, all essential qualities for a better libido.

• Ginseng Tea

The roots of ginseng have been known to have medicinal properties for thousands of years. Ginseng contains a lot of active compounds which help to increase blood flow and reduce oxidative stress, thereby increasing sexual performance in men.

For women, it enhances their libido thereby increasing sexual desires, arousal, and satisfaction.

Ginseng can be traced back to ancient China, where this adaptogenic herb was popularly used to treat erectile dysfunction. There are even two popular studies showing the benefits of Ginseng roots:

1. In one study, supplementing with ginseng proved beneficial to help manage erectile dysfunction in men.

2. Another study found that taking a ginseng supplement improved sexual satisfaction, arousal, and overall sexual function in postmenopausal women.

• Maca Tea

Maca tea also known as Peruvian ginseng is widely popular to boost libido and sex drives.

It has similar effects in both men and women and is used to uplift mood, energy levels, and enjoyment of sex. Maca is an ancient ingredient that has been used by generations of indigenous people of the Andes.

Maca is actually not a herb, but a root vegetable used commonly in South American cooking. I personally love to just mix a tsp of maca powder with plant- mylk and ice to make myself a glass of iced maca tea.

Besides aiding in better libido, this root is also praised for its effects on improved fertility. But, like with most herbs and spices, more research is needed to fully understand the effects of maca on sexual function and libido, and to determine the optimal dose and duration of consumption.

Top Three Herbal Teas Used For Diabetes Management.

Diabetes is a lifestyle disease to a large extent. Thus, making sustainable lifestyle changes to help with diabetes management should be your number one approach. Watch this to understand more:

There are certain superfoods too that help with diabetes management, I cover them all in my 12- week diabetes reversal protocol.

But when it comes to herbal tea's, here is my list of top three.

• Cinnamon Tea

Cinnamon not only reminds us of Christmas but also promises our bodies good health. Apart from carrying multiple health benefits, cinnamon is popular for manage diabetes by improving insulin sensitivity as well as blunting the glucose spike post a meal.

As per research submitted by the University of Maryland on the ‘Health Benefits of Cinnamon’, the spice consists of medicinal properties that could improve symptoms of type 2 diabetes.

If you have diabetes, incorporating a pinch of cinnamon to your regular black tea or even just boiling a stick of cinnamon and apples for a warm cup of herbal cinnamon tea is a good option.

• Giloy and Neem Tea

This is a combination of two superfoods, both very essential for diabetes management. Giloy, also promoted by Ayurveda, is said to be so potential, that regular consumption along with insulin medication can drop your sugar to a state of hypoglycaemia.

Giloy and Neem trees grow in abundance in India, and you are sure to find one in every other street. Try and make your own herbal tea blend, by plucking fresh leaves and twigs and drying them, instead of getting a store bought blend.

If you are looking for more superfoods for diabetes management, check this article I wrote:

• Top 10 superfoods that help with Diabetes Management.

Neem helps manage symptoms of insulin sensitivity and has been widely researched for its role in diabetes reversal. A study published in the Journal of Ethnopharmacology in 2002 found that neem leaf extract reduced fasting blood sugar levels by up to 32% in people with type 2 diabetes.

• Fenugreek Tea

It is well known the famous NBA player Kobe Bryant often referred to fenugreek tea as his elixir for diabetes management.

As per the principles of Ayurveda, fenugreek is cited to help balance our three dosha's and help in overall wellness. If you grew in an Indian household, fenugreek was also the go- to remedy for digestive issues.

In terms of diabetes management specifically, fenugreek seeds help with glucose metabolism and even inflammation management. Fenugreek tea, native to the Mediterranean and South East Asian population has also been studied for its cholesterol lowering property.

I suggest soaking a tbsp of fenugreek seeds overnight and making an iced tea with the water int he morning.

Top Three Herbal Teas Used For Thyroid Management.

There are various types of thyroid disorders. Looking at a holistic approach from lifestyle, fitness and nutritional changes is often the best solution for thyroid management.

If you are struggling from thyroid hormone disfunction, the below detailed articles I wrote will provide you with additional tips:

• Management tips for Hypothyroidism.
• Management tips for Hyperthyroidism.

Regardless of the type of thyroid disorder you are struggling with, the following tea's will benefit you.

• Ashwagandha Tea

We have discussed the benefits of Ashwaganda tea before as being an adaptogenic. Thyroid hormone disfunction often leads to lowered metabolism. Including an adaptogenic tea like Ashwaganda can be beneficial.

The other way Ashwagandha can be beneficial for thyroid hormone function is by aiding in improving immunity. Maintaining good immune function is necessary for a well functioning thyroid gland. Those taking Ashwagandha tea or supplement consistently also show improved markers for immune health.

While Ashwagandha is certainly not the only solution to thyroid management, it definitely is worth exploring along with other lifestyle changes and superfoods.

• Bugleweed Tea

This particular tea is more beneficial for hyperthyroid VS hypothyroid. Bugleweed is native to Europe and often cited to also help with managing PMS symptoms besides thyroid hormone regulation.

This herb acts by lowering thyroid hormone function and instigating cellular repair. Folk herbalist rave about the benefits of this tea for managing metabolic diseases like thyroid.

It is worth noting though that excess consumption of Bulgeweed can lead to symptoms of gastric distress, including vomiting and diarrhoea. If you are taking any other medications such as pain killers, it is also wise to consult your doctor before adding this tea to your daily routine.

• Kelp and Ginger Tea

Ginger possesses many health benefits like anti-inflammation, anti-bacterial, antioxidant as well as thyroid management. Kelp on the other hand is rich in iodine, one of the essential minerals for thyroid hormone function.

In fact, most cases of hypothyroidism can be resolved by just adding enough iodine to your diet.

In addition to its iodine content, kelp tea is also rich in other nutrients that support thyroid function, including iron, magnesium, and potassium. These nutrients can help to improve overall health and alleviate symptoms of both hypothyroidism and hyperthyroidism.

Ginger is an elixer for longevity and immune health. Drinking ginger tea may also help improve metabolism, which can be beneficial for people with thyroid problems.

The simple combination of ginger and kelp is a unique herbal mix for thyroid management.

Top Three Herbal Teas Used For PCOS Management.

PCOS symptoms can very well be managed if not completely reversed by making sustainable lifestyle and nutritional changes. A whole- food plant- based diet is often the first step in your journey to reversal.

I have written multiple blogs on the topic of PCOS management and have also successfully worked with hundreds of women across the globe to help reverse the disease. To read more on this topic, see this blog below:

• Weight loss with PCOS/ PCOD

When it comes to herbal tea's for PCOS management, here are my top recommendations.

• Spearmint Tea

If you are struggling to get your periods regular, have excessive facial hair, or acne, chances are you also have elevated testosterone levels.

Spearmint tea is one of the most beneficial additions to your daily routine, because of its anti-androgenic properties. This means, that consuming spearmint tea can help you lower excess male sex hormones that are causing your symptoms.

Spearmint has been widely studied for its benefits in women struggling with PCOS. Here are two examples:

• One study published in the "Phytotherapy Research" journal found that drinking spearmint tea twice daily for 30 days reduced levels of free testosterone in women with PCOS.
• Another study published in the "Journal of Dietary Supplements" found that spearmint tea reduced levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which are hormones that regulate the menstrual cycle and ovulation.

This earthy and comforting tea is also delicious to sip upon and as easy addition to your daily diet.

• Chasteberry Tea

Also referred to as Vitex, you will see this ingredient pop up in any herbal mix for hormonal balance. This flavour filled tea has been said to help women get their cycles regularly, reduce male pattern hair growth and even improve insulin sensitivity.

If you are looking for superfoods to help with PCOS management, this video I made might interest you:

When it comes to research on chasteberry, one study published in the "Journal of Endocrinological Investigation" found that taking a chasteberry supplement for three months reduced symptoms of PCOS, including irregular menstrual cycles and elevated levels of androgens.

• Green Tea

Among many other consequences of PCOS, weight gain remains a concern. Excess body weight puts you at the risk of heart diseases and even reduces your chances at fertility.

However, green tea is a great addition to your dietary routine when it comes to metabolic improvement. Green tea improves insulin sensitivity, a common struggle among women with PCOS, and thus, aids in your weight loss journey.

The antioxidant and anti inflammatory properties of green tea can also be helpful while you are ont he journey of healing your body. This simple solution can atleast be a start point in a series of lifestyle changes that are essential for PCOS reversal.

Top Three Herbal Teas Used For Hypertension Management.

Hypertension is often a by- product of bad nutritional habits and a stressful lifestyle. With a little bit of dedication and the right guidance, you can very well manage hypertension and may even be able to reverse it without the need to take any medication.

It is worthy of note though that hypertension medication often can come with the side effects of kidney damage and increased uric acid level's in the body. Thus, your first line of approach must be lifestyle changes. Here is a detailed article I wrote that you might find helpful:

• Indian Diet Plan for High Blood Pressure.

Let's explore the role of herbal tea's for hypertension management.

• Valerian Root Tea

Hypertension management is a two- fold approach. Number one, is improving blood flow through rigid and constrained arteries that make blood flow difficult. Including foods to make the arteries more flexible would be the way to tackle this. Number two, is to include activities to reduce stress levels.

Valerian Root tea acts through reducing the second point. Used as an Ayurveda medicine to control blood pressure and other anxiety-related issues, this tea actually makes you feel calm.

Valerian root was used in the past to help promote restful sleep. The root of this plant is believed to to increase serotonine levels in the brain. Serotonin is a chemical messenger that regulates mood, sleep, and appetite and is often referred to as the "feel-good" hormone.

• Hibiscus Tea

My favourite go- to tea for hypertension management. Every client on my hypertension management program can vouch by the benefits of adding hibiscus tea to their diet.

The Journal of Advanced Pharmaceutical Technology and Research, which observed the effects of different herbal teas to manage hypertension suggested that Hibiscus tea can have strong effects in lowering blood pressure over time.

Their study was divided into two groups, one who drank Hibiscus tea every day for one month and the other who did not. The case group which received two cups of hibiscus tea every morning saw a significant decrease in their systolic blood pressure by the end of one month.

The anti-oxidant compound present in hibiscus tea can help you battle hypertension effectively along with other lifestyle and dietary changes.

• Olive Leaf Tea

Much like the willow bark, olive leaves can also be brewed to make a tea that benefits your body and helps you manage hypertension.

This tea has a mild and interesting flavour and can be paired with lemon. The exact mechanism of how Olive Leaf can help with hypertension is not well understood, but it is believed to be related to the presence of compounds such as oleuropein and hydroxytyrosol in olive leaves may be the reason.

These are highly anti- inflammatory and anti- oxidant compounds that can help improve blood vessel flexibility and blood flow through the body.

Top three Herbal Teas Used for Acidity Management.

Acidity, or any other symptom of gastric distress should not be taken lightly. Your gut is the gateway to your immune health and chronic diseases.

Prolonged gastric distress is often associated with other chronic diseases such as diabetes and even some types of cancer.

Read this article to understand the role of gut health and disease management better:

• Managing symptoms of IBS/ IBD

There are herbs and spices though that can provide instant relief for acidity.

• Fennel Tea

Growing up in an Indian household, chewing on fennel seeds after each meal was a norm. We have been taught about the benefits of fennel plant and its effects on digestion from very young.

Fennel tea is popular for its carminative effects, meaning, it helps with constipation management.

There has been some data also supporting the use of fennal tea for gastric distress, such as, one study found that fennel essential oil was effective in reducing symptoms of acid reflux in people with gastroesophageal reflux disease (GERD).

Now while fennel tea is no substitute for a healthy diet, it is worth sipping upon on days you had a big cheat meal.

• Ginger tea

Ginger pop's up as a herbal solution for so many conditions. Persoanlly, I like to use ginger extract or even crushed ginger as a base for most of my tea's.

A quick search on PubMed reveals that over 15,000 articles have been published on the benefits of ginger only as of 2021!

One among this was a 2019 review of the Food Science and Nutrition report, which was deduced based on clinical trials to observe the effects of ginger consumption on gastrointestinal diseases. The paper concluded that Ginger tea can help in relaxing nausea and acidity. If you are not a tea fan, here is another fun way to include ginger to your daily diet:

• Roshni's take on Pineapple and Ginger Smoothie.

Considering that it is widely available, you can easily brew ginger tea at home by boiling it in water. You can also add lemon and white tea leaves to enhance its flavours and health benefits.

• Marshmallow Root Tea

A natural and safe remedy to treat acidity, this tea has come into light again in recent times. Many celebrities have jumped on the marshmallow root tea bandwagon, including Gwyneth Paltrow, who has praised its digestive benefits.

A growing body of research supports the use of marshmallow root tea for acidity management.

• One study found that marshmallow root extract can reduce the secretion of gastric acid and improve symptoms of heartburn and acid reflux.
• Another study showed that marshmallow root can help soothe the lining of the digestive tract, reducing inflammation and discomfort.

It is worthy of note that these are small scale studies and still in the initial phases. While there are little to no side effects to include herbal tea's like this, they should not be your only treatment for acidity management.

Top Three Herbal Teas to Help Manage Bloating.

Bloating can simply be a symptom of food sensitivity or something as series as a bacterial overgrowth. Chronic bloating requires medical intervention and must be looked at by an endocrinologist.

Our team has both doctors and nutrition coaches on board, making it easy for the client to making lifestyle and nutritional changes as their priority, while also having a doctor nearby incase of emergencies.

But if we look at specific herbs alone that can help with bloating management, here is my list of two three.

• Lemon Balm Tea

A tea that comes from the mint family, lemon balm is noted to relieve mild gas and bloating when consumed regularly.

The European Medicines Agency is testimony to the same. Although deeper research is still needed to confirm the proper benefits of Lemon balm as a solo ingredient, lemon balm could definitely be a home remedy for bloating.

The lemon balm plant grows in different parts of the world and is commonly used in cooking too for its citric flavour. This tea also helps promote restful sleep as it if naturally caffeine free. Thus, making it a good night time beverage.

• Dandelion Root Tea

Bloating could sometimes be a sig of excess toxic accumulation in the body. Liver is the bodies natural detox organ. Thus, it would make sense to include herbs that help the liver function to its optimal performance. Dandelion root's do just that.

Dandelion acts by helping the liver stimulate bile production, thus aiding in digestion and detox. This root is also linked with reducing the oxidative damage on liver health.

Dandelion root tea also has a diuretic properties that help you reduce water weight in the body naturally thereby reducing excessive bloating. Dandelion root is also used to reduce inflammation, anxiety, etc.

• Matcha tea

Bloating can make you uncomfortable and even be painful. Sometimes, simple tricks like simply drinking enough water and eating more fiber can be the solution.

But if there were one tasty way to reduce bloating, I would suggest Matcha. Matcha tea, unlike regular green tea is higher in l- theanine and anti- oxidants. These brain function boosting anti- oxidants also work to reduce bloating by helping flush out excess water from the body.

Within just a few weeks of drinking Matcha, you will see a reduction in facial puffiness and even a boost in energy levels. Make sure to get organic ceremonial grade matcha only though!

Top three Herbal Teas used for Boosting Immunity.

• Cumin+Lemon+Turmeric

Here, I suggest using a combination of herbs VS just one to make your herbal tea.

While there are many herbs that help boost immunity, my top pick would include the above.

Turmeric works as well as allopathy drugs when it comes to managing certain diseases. Lemon is a natural source of vitamin C, the most important vitamin when it comes to preventing infections, and cumin seeds are a rich source of certain minerals like iron to help with bodily function.

Jeera or cumin can easily be boiled in hot water along with haldi and a few drops of lemon in the end, to make a soothing yet refreshing beverage that is packed with antioxidant properties. The three super ingredients are also beneficial for digestion and remarkably enhance your immune system.

• Ginger + Liquorice Tea

We come back to our old friend ginger again. This versatile ingredient is part of multiple cuisines across the globe. Be it Indian cuisine or Thai, you will see Ginger extensively used as part of many cultures.

If you are looking for a colourful immune boosting recipe, find my personal favourite here:

• Beet immune boosting smoothie.

Liquorice on the other hand protects adrenal functions, boosts respiratory health and even promotes immunity.

If you have a bad cold and a sore throat, consider this blend as the number one reliever. Filled with health benefits, one cup of this herbal tea will automatically treat your cold, reduce nasal congestion and boost your immunity to fight diseases.

• Lemongrass Tea

Studies have shown that lemongrass has therapeutic efficacy and show antibacterial properties. It is also rich in antioxidants which not only help you lower inflammation in the body but also help you fight chronic diseases by boosting your immunity.

Dried lemongrass is a staple at my home and we enjoy this tea a few times every week. The naturally sweet, yet citric flavour of lemongrass is a great addition even to the traditional Indian Chai.

The citrous and fragrant flavor of lemongrass is extremely soothing both for your body and mind. Try adding a few twigs of lemongrass to your next batch for herbal tea for an instant mood- lifter.

Top 3 Herbal Tea's to Help With Morning Sickness.

Morning sickness can be crippling. Be this due to pregnancy or hormonal fluctuations in the body, certain herbs can make the symptoms of morning sickness easier to deal with.

If you are pregnant, here is an article I wrote that you might find beneficial:

• Indian Meal Plan for Breastfeeding Mom's.

Let's now talk about herbs and spices that might be helpful.

• Peppermint tea

Peppermint tea is well known as being a soothing elixar for an upset gut. Apart from its delicious taste, peppermint tea actually triggers bile acid production to help with digestion as ease symptoms of nausea.

In some patients, peppermint tea is used to treat low blood sugar, especially those ladies who suffer from excessive vomiting and find it difficult to sustain food in their stomachs.

There have been a few studies on the use of peppermint for nausea, here are some interesting once:

1. A study conducted in 2006 found that peppermint oil capsules may help reduce nausea and vomiting in women with morning sickness.

2. A 2018 study found that peppermint essential oil, when inhaled, may be effective in reducing nausea and vomiting in early pregnancy.

• Red Raspberry Leaf Tea

Extensive research and studies are still needed to confirm whether or not Red Raspberry Leaf is safe throughout the pregnancy or just in the first trimesters, but this blend is extremely rich in iron and can help you tone your uterus, enhance milk production, help in labor pain and decrease morning sickness or nausea.

It would be wise to consult your doctor before introducing this tea, especially while pregnant, as research is really mixed on this subject. However, some cultures highly talk about its benefits.

A lot of herbal tea blends which are sold as pregnancy tea contains red raspberry leaves as a major ingredient.

• Ginger and Lemon Tea.

Need I give you more reasons to drink ginger tea? As discussed above a few times, ginger is a natural remedy to multiple ailments including nausea.

Adding lemon to this blend, cuts through the spicy and slightly bitter flavour of the ginger and makes this drink even more soothing to enjoy. Nausea is very common in the first trimester of pregnancy, but often settles down by the second and third trimester.

Though herbal tea's are a great addition, I suggest making your own blend at home VS store bough blend. Keep reading this article to understand the side effects of store bought herbal tea blends.

Top 3 Herbal Tea's for Acne Management.

There could be various different kinds of acne and due to various causes such as hormonal imbalance, insulin resistance, bad gut health etc.

The type of food you eat could also lead to inflammation in the skin and cause acne and bad skin health. I have a detailed article on nutritional changes you could adopt to permanently get rid of acne:

• Indian meal plan for Acne Management.

If you are looking for a herbal tea remedy, here are my top suggestions:

• Lemongrass and Turmeric Tea

Turmeric contains curcumin which is an antibacterial and anti-inflammatory compound. Curcumin has been widely studied for its anti- inflammatory properties. Haldi (turmeric) is the main ingredient in multiple skin care products too for its skin brightening effects.

Lemongrass is an astringent, meaning it can help tighten and firm the skin, reducing the appearance of fine lines and wrinkles. This herb is also often a part of anti- ageing beauty products.

In fact, the blend of these two essential ingredients is also proven to be effective for PCOD-related acne.

I personally like to boil a few slices of fresh turmeric and dried lemongrass twigs for my own blend of this herbal mix.

• Rooibos tea

This South African plant has once again been popular as a potent herb in native communities. Rooibos has been used as a remedy for many things from strong immunity to inflammation management.

When it comes to acne management, one animal study found that rooibos extract has antimicrobial properties. These properties inhibit the growth of Propionibacterium acnes, a bacteria that is associated with acne.

It is important to note though, that this was an animal study. While there are no side effects of a delicious cup of rooibos tea, it certainly cannot be an only solution for acne management.

One more reason to include herbs like rooibos is the presence of essential plant chemicals called flavonoids. Rooibos tea contains Aspalatin and Nothofagin which are anti-inflammatory flavonoids that allow your body to reduce its oxidative stress.

• Parsley Tea

The beauty about herbal tea's is that you do not have to buy exotic brands to make a blend. Sometimes, like in the case of parsley tea, the solution is right in your kitchen garden.

This Mediterranean herb is rich in many vitamins that repair your skin, such as Vitamin A and C. Vitamin A promotes cell regeneration and turnover and plays a big role in treating acne. Parsley tea is packed with Vitamin A and other essential nutrients like minerals, magnesium, calcium, potassium, chlorophyll, and folic acid. All of these are essential micronutrients for skin health.

Parsley tea is like the antidote for skin acne and is also proven to have beneficial properties for your health due to its high nutritional content.

Dangers of Consuming Too Many Herbal Teas.

Herbal tea market has seen a significant growth in the past few years. According to recent market research, the global herbal tea market is expected to reach approximately USD 20 billion by 2026, growing at a CAGR of around 7% from 2021 to 2026.

With our ever stressful lifestyle, more and more people are looking for quick- fix solutions and even switching to healthier alternatives. Go to any social media cite and you will see countless ads on herbal tea's for weight loss, bloating and what not.

Herbal tea's do have benefits, such as:

• Lowering the risk of heart disease,
• Appetite suppressing
• Managing hormonal fluctuations
• Boosting immunity,
• Improving metabolism, and so on.

But it is important to shed light on the side- effects of herbal tea consumption too.

While I always suggest my clients to make their own tea blend at home, the same might not always be possible. Most people resort to packaged herbal tea's.

Considering the number of toxic chemicals that are absorbed during cultivation, harvesting, storage, or brewing; drinking excessive amounts of herbal tea's can also cause danger to your body.

Let us explore how.

Heavy Metals in Herbal Blends:

An interesting article published in the Journal of Toxicology in 2013, which tested over 30 varieties of teas, found that upto 83% of them that were brewed for at least five minutes had an excessive amount of lead.

Another study published by Food Research International suggested that economical varieties of tea had higher levels of Fluoride as compared to the expensive ones.

Long term lead exposure can cause various symptoms, including:

• Nausea
• Irritability
• High blood pressure
• Kidney problems
• Lowered rates of Fertility etc.

Now imagine drinking three cups of herbal tea's every single day for months together. It is thus wide to make your own tea blends at home.

Interference With Medication:

Herbal teas are often included in diets with mindless consideration. Some herbal teas for example the Valerian tea root which is usually marketed as the sleep elixir is strong and should only be consumed with proper advice from a medical practitioner.

A lot of herbs might also interact with the current medications you are consuming for other health reasons. Here are a few examples:

1. St. John's Wort: This herb can interact with a variety of medications, including antidepressants, birth control pills, and blood thinners.
2. Dandelion: Dandelion can interact with certain medications, including diuretics, lithium, and some antibiotics.
3. Ginkgo Biloba: Ginkgo biloba can interact with anticoagulant and anti-platelet medications, increasing the risk of bleeding.

Now it is important to note that the herbs will only interact with medications when taken in excessive amounts. For instance, you will have to consume 5-6 cups of Dandelion tea every day for weeks together to see an interaction, but it would be wise to work with a medical practitioner to select a herbal blend right for you.

Toxic Ingredients and Flavours:

Scenting and flavouring of teas is very common, but it also involves the addition of chemical substances in the herbal teas that can otherwise turn out to be extremely toxic for the body.

I saw a Kashmiri Khawa blend once and was shocked to see sugar as the first ingredient listed on the label! No wonder their blend was addictive and 'naturally' sweet to taste.

A report submitted by the Mayo clinic that studied the side effects of HDS (Herbal Dietary Supplements ), concluded that 1 in 5 deaths caused due to liver injury correlates with the increasing popularity of herbal teas and other supplements.

They suggested that several common and potential hepatoxic ingredients have been found in HDS consumed by understudy patients.

It would thus be wise to select tea's only from ethically sourced and clean companies that do not add additional flavours to their tea blend.

Caffeine Exposure:

Most people do not realise that tea leave also have caffeine. Granted the caffeine content in tea is less that caffeine, but still enough to get you addicted. Caffeine exposure in pregnant women can effect the healthy growth of the fetus.

It is still unclear; what is the exact amount of caffeine that is safe or unsafe for pregnant women however, some research tells us that the risk of having complications during pregnancy should remain low.

While not all herbal tea's are caffeinated, some herbal teas like Yerba Mate and Kola Nut can contain small amounts of caffeine or naturally occurring caffeine-like compounds, such as theobromine and theophylline.

Risk of Low Iron Absorption.

Tannis is a compound that can be present in teas. Tannins usually bind with iron in some foods making it unavailable for absorption in the bloodstream.

Iron deficiency is one of the most common nutritional deficiency. If you are a person who sufferers from iron deficiency but still enjoys their daily brew of herbal tea, it is suggested to reduce your consumption to 2-3 cups a day only. I would also suggest a blend without green tea or really any tea, but rather only herbs.

It is also wise to ensure your herbal drink consumption is not too close to your meal timings. Aim to drink your herbal tea's 2-3 hours after the consumption of foods.

Trigger Allergies

Herbal teas are made out of different types of fruits, herbs, spices, and flowers and can trigger allergies in the body for some people.

A lot of the packeted herbal teas in the market pose as 100% natural but may still contain chemical compounds that can also act as allergens. Hence, you must be aware of what gives you an allergy and read the ingredients before consumption.

I also suggest my clients to only choose cloth tea bags VS plastic bags. Plastic, when in contact with hot water can release carcinogenic substances that can cause chronic diseases.

Conclusion

Herbal teas are famous because of their image to aid in weight loss, promotion of good quality sleep, relaxation, and protection against chronic diseases. While there are studies to support the cause, the herbal tea market is by- far unregulated.

Thus, you must understand the nature and compositions of the same before you decide to add them to your diet. Even though they are natural health benefactors, you must consult a doctor before trying any specific type of herbal tea.

If you want to work with me to understand the right blend for your health goals, sign up for a free consultation today.

Table Of Content

In an era of window shopping and one-click transactions, instant gratification has become a social norm.

We no longer want to wait at traffic lights, want our online orders to be delivered on prime and even stare at our screens stalking our uber drivers till they arrive at our doorsteps!

Since smartphones and Wi-Fi access has made things easier and faster, our brain is getting used to short, quick bursts of dopamine spikes. Although instant gratification is becoming a habit, impulse control or delayed gratification discerns us from the animal planet.

Several studies proved that people who exercise delayed gratification by resisting the immediate craving for anything, are more likely to achieve success in life, share better relationships, have improved markers for health and fitness. They even tend to do better financially.

But more than anything, the sense of giving up on an instantaneous urge through delayed gratification became an essential practice in the health and nutrition industry.

Globally, the fitness industry has a market value of over $87 billion. Contrary to the global count of 12–18 workouts each month, an average Indian merely exercises 4-6 times per month, according to a study. They ultimately overpay. Unfortunately, up to 67% of gym subscriptions are entirely unused.

Pretty disappointing—right? Most people are expecting instant results when they join the gym, however, when they see slow progress, they tend to drop out.

The New Year is typically promoted as a moment for self-improvement or new adventures. Our culture is quite hyped up and stresses Gen Z and Millennials to abide by the slogan "New Year, New Me."

A bunch of enthusiasts make their new year resolution to follow healthy routines and diet plans and finagle plentiful exercise strategies but barely walk on the mapped trail for long. Not to my shock, several people will plan the same goal in January 2023 and not follow through.

According to one study, up to 70% of those who make fitness resolutions give up before reaching their targets. Once again, fitness is a game of delayed gratification and slow results.

What is Delayed Gratification VS Instant Gratification?

Instant gratification is operating from the drive on pain and pleasure. An ice cream for instance might seem more pleasurable than a session on the treadmill. Netflix might seem pleasurable to you VS working on your goals.

Delayed gratification, on the other hand, operates from the sense of right and wrong. Sure, the ice cream is more pleasurable, but exercising is the right thing for the body. Entertainment might seem more pleasurable, but working on your goals is the right thing to do.

But what transpires when you apply instant or delayed gratification?

When you satisfy your cravings, you experience instant gratification and release "happy hormones" like dopamine and endorphins. Meanwhile, by applying the principle of delayed gratification, you might not see an instant release of happy hormones till the task at hand is completed.

Some individuals apply delayed gratification as the default mode. This certainly has lasting benefits, but like any other muscle of the body, it needs to be exercised to strengthen.

The Marshmallow Experiment?

In the 1960s (published in 1972), one of the biggest study projects on delaying gratification was initiated by Stanford professor Walter Mischel called the "Marshmallow Study." The study spanned 40 years and was longitudinal.

So, the Stanford marshmallow experiment outlines the pros of delayed gratification. Psychologists learned a lot about why deferred gratification is essential as a predictor of future success by observing and assessing children— mostly 4 and 5 years old.

The researchers had young children sit on a bench, then placed a marshmallow in front of them. Researchers told the kids that they would leave the room and receive two marshmallows when the researchers returned if they did not eat the marshmallow when they went.

Some kids quickly started eating the marshmallow when the researchers left the room. Some kids paced back and forth but gave in to the temptation to eat the marshmallow. Some kids waited, patiently for the researchers to come back.

What's next?

Those preschoolers who patiently waited the entire time were more likely to attain excellent scores in high school, show less addiction, and reflect a stronger sense of self-worth.

This marshmallow study was a noteworthy social psychology research project for several years. Researchers Celeste Kidd, Holly Palmeri, and Richard Aslin added to the experiment's discoveries by claiming that both children and adults must sincerely believe that delayed gratification will benefit them more than hunting for instant reward.

Let's talk about this in perspective of health and wellness. A 'quick weight loss pill', a 'fad diet', a 'fat loss surgery' are all methods to exert instant gratification and not delayed gratification. Here, you certainly get quick results, but long term implications to your body can be detrimental.

Following a sustainable meal plan, a realistic fitness plan and making long- term lifestyle changes can be a slow process, but the results are long- lasting and healthy. Watch this video to understand what I mean by lifestyle changes:

Why Following A Fad Diet Can Lead To Weight Loss But Is Not Good For You?

When a diet plan has a deadline, it is a fad diet. Fad diets advertise speedy weight loss and promise fast results. Most fad diets restrict your food options, thus causing micro- nutrients deficiencies and hormonal imbalances.

Detecting fad diets are challenging as they hide under false scientific claims. They may also make claims of disease reversal and longevity. However, when they require you to follow an eating pattern only 'till you lose weight', beware, it is a fad diet and not a lifestyle change.

Some fad diets are described as being low in carbs, extremely low in fat, and/or rich in protein. Some encourage consuming large quantities of a particular item, such as grapefruit or celery juice. Others will concentrate on altogether avoiding one specific meal. Fad diets are frequently devised by individuals with little awareness of their long-term health repercussions.

Some popular fad diets you might have come across are as follows:

• The GM diet
• Keto Diet
• Atkins Diet
• Low- Carb Diet
• Paleo Diet
• GoLo Diet

I have written extensively about why not to follow them. Here are a few resources to read through, if you are considering them:

• Debunking The GM Diet.
• Why Never To Follow The Keto Diet.
• The GoLo diet and kidney Diseases.

Fad diets may cause the following symptoms because they often eliminate key foods:

• Dehydration.
• Constipation.
• Nausea and headaches.
• Weakness and fatigue.
• Vitamin and mineral deficiencies.
• Permanent hormonal imbalances.
• Gut dysbiosis/ Leaky Gut.

You may also lose the preventative health benefits of a balanced diet if you follow fad diets that excessively constrain food types or nutrients.

While you might experience some water loss by following a fad diet, they certainly should not be followed for a long time, or if you want lasting results.

Importance Of Delayed Gratification VS Instance Gratification.

Delayed gratification is the ability to wait for a better reward in the future and is a critical life skill.

By exercising delayed gratification, you can postpone significant purchases to save for a trip, forgo desserts to drop weight, or opt for a job that you don't really enjoy but that will help you build a more powerful CV over time, and will ultimately help you have a great career later in life.

According to studies, the skill to delay gratification is one of the psychological attributes that contribute the most to accomplishment.

Like I previously mentioned, delayed gratification is a muscle you want to train for optimal function. Play small games with yourself, for instance, if you want to eat an ice cream right now, tell yourself that you will wait for 30 minutes and then eat it. Small games like this will help you slowly develop the patience to wait to do the right thing eventually.

Although indulging in something might now feel good, practicing control and balancing your emotions may result in greater or superior rewards in the long haul. Moreover, delayed gratification can enable you to gradually gain more self-control.

Do Hunger Hormones Affect Our Ability To Delayed Gratification?

They say hungry people make the worst decisions—I couldn't agree more.

In a recent study conducted by researchers at Sahlgrenska University, hunger impairs people's decision-making capacity. When hungry, the stomach releases the hormone ghrelin—it stimulates appetite and adversely influences impulse control and decision-making.

Hunger can intensely affect decision-making ability and stimulate impulsive behaviour.

Ironically, fad diets only cause more fluctuations of the hunger hormones, making it harder for you to practice delayed gratification.

This is why, while trying to follow a healthy meal plan, it is of essential to keep gherlin activity low. how can this be accomplished? Here are a few ways:

• Aim to include 40- 50 grams of fiber intake per day. Make sure to eat fiber rich foods.
• Include food dense in micro- nutrients. This includes leafy greens, vegetables, fruits and pulses.
• Eat three servings of grains per day. Grains keep you satiated, and the complex carbs in grains help improve gut microbiome.
• Avoid hyper- palatable foods like sugars and artificial sweeteners. They drive your hunger hormones up.

The "hunger hormone" family—which includes ghrelin, Leptin, cholecystokinin, and others peptides—plays a vital role in how well we control our hunger and balance our eating.

According to a study conducted in 2020 on individuals with type 2 diabetes, an increase in ghrelin levels significantly contributes to boosting appetite and making it more difficult to lose weight.

Gaining excess weight is tied closely to instant gratification. Children with trouble controlling their food intake based on hunger cues may eat beyond satiety. This escalates their risk of developing diet-related disorders. The secret to this situation is self-control or self-regulation through delayed gratification.

But besides just giving in to your temptation, hormonal imbalances cause excessive cravings, making it harder for you to say no. Thus, making positive lifestyle changes and staying on a sustainable meal plan are crucial for long- lasting weight loss.

Five Steps To Stay Motivated For Delayed Gratification.

Exercising delayed gratification is challenging for several reasons. Therefore, some techniques will simplify learning delayed gratification while motivating you to delay gratification.

• Establish Timetables:

When you define a timeframe to wait for something, it will help you be more patient. Start with small time lines like waiting for five minutes before you give in to your urges of pain and pleasure, slowly increase these time lines to a few hours and even days.

• Set achievable expectations:

It wakes time to develop self- discipline. Set time frames you can commit to VS trying to do too much all at once. Start with small tasks you can easily wait for and slowly take on bigger tasks.

• Develop Trust:

You can develop trust by ensuring rewards are delivered on time and exactly as planned. It plays a significant role in a now-or-later decision-making cycle.

• Recurring Scenarios:

Repeating scenarios promotes the idea of consequences and encourages thoughtful decision-making, which, in fact, supports the life skill(s) you are attempting to impart.

• Practice mindfulness:

By meditating regularly, you can afford the mental room to avoid providing yourself a minor dopamine boost in the short run to chase a larger reward later on.

Ironically, the calmness you achieve through mindfulness meditation may be a modest reward in and of itself. Your self-regulation skills will improve as you practice more.

Ironically, following a nutrient- dense meal plan makes it easier for you to practice delayed gratification, by naturally reducing your cravings to eat junk food. On the other hand, following a fad diet that is restrictive will only cause more cravings and eventually you will give in to cravings.

Thus, when it comes to nutrition, follow the path that takes you longer but is healthy and sustainable.

Table Of Content

Everyone wants 'an edge' over the other. What if we tell you there is a way for you to hack your body to optimise its functions?

Yes, you read it correctly, the correct term I am trying to introduce is called bio-hacking. Biohacking is basically introducing anything to your lifestyle that can optimise the functioning of your body.

Biohacking aims at improving health, optimizing body functioning to boost longevity, or simply to boost day- to- day performance through strategic interventions. The strategies that you adopt during bio-hacking change the body’s chemistry and physiology with the help of scientific methods and self-experimentation.

Implementation and evidence of bio-hacking have been around for quite some time. The most quoted example being fasting. Introducing strategic forms of fasting such as the 5:2 method or TRE (time restricted eating) have been shown to help boost longevity. Here is one type of fasting/ eating pattern my partner follows:

• OMAD: Eating One Meal A Day for health?

There are many ways to hack your body such as with wearable technology, implant technology, dietary and lifestyle routines/changes, physiological therapies, etc. Bio-hacking involves everything from wearing devices that update you about your body status to using white noice to help you sleep deeper.

Some of the major reasons why people would want to hack their bodies are to:

• improve sexual performance,
• have more control over their health,
• improve professional performance,
• and disease management/ reversal

Bio-hacking for longevity?

This is a topic I am personally interested in. over the years, my focus has very much switched from looking physically fit to making lifestyle changes for longevity.

Everyone is going to age, but not everyone will be in the peak of their health as they age. In the search for longevity, researchers have taken a big dive into the ocean of possibilities to boost healthy lifespan.

From as bizarre as putting butter into coffee (worse idea ever!) or wearing headbands to improve brain functions, to taking FDA-approved drugs that slow down aging, we have seen a lot of approaches that are intriguing. But not all of them are scientifically effective. Some are downright snake oil portions sold in fancy, expensive bottles.

A study published by the American Journal of Public Health in 2011, understudied and collected data from 16,958 participants. The study concluded that the combined effects of 4 low-risk lifestyle behavior's namely - smoking, alcohol consumption, unhealthy diet, and sedentary life defines how one age's.

The study concludes that lifestyle behaviors are usually the main reason for chronic diseases and changing them to healthier patterns can exert a lot of influence on mortality.

Before we dig into bio- hacking tips for weight loss, lets first look at a few tips that help with longevity:

• Better nutrition - The goal is to restrict calories while intaking the maximum amount of nutrient dense foods. Your plate should be abundant in vegetables, whole grains, high-fiber superfoods, nuts, fruits, and plant sourced fats. It is observed that people who consume more plant-based diets have a long and healthy life. So ditch dairy, eggs and meat.
  
  
• Adequate sleep - It is not only about how long you sleep, but when you sleep and how deep you sleep. Sleeping as per the bodies natural circadian cycle, as per the sun's cycle is the key. A disruption in your circadian health manifests in terms of hormonal imbalance, excessive cravings for sugary and junk food and even a leaky gut. All of these, reduce longevity.
  
  
• Regular exercise - Movement is of utmost importance. Even a 30 minute walk per day is enough to show an improvement in longevity. Most of us associate exercise with hours and hours spent at the gym. But that is not necessary, and might not even be healthy. You want to include moderate intensity movement and choose a form of exercise you most enjoy. Adding 30- 40 minutes per day is more than enough.
  
  
• Hormetic stress - Putting your body through hormesis - which is exposure to minor bouts of stress to generate an adaptive response can help boost longevity. Methods like ice bathing, flotation tanks, dietary restrictions, as well as High Intensity Interval Training are a few example.
  
  
• Fasting - The practice of fasting has been in existence for a long time. The benefits of fasting are immense, it tends to reduce inflammation in the body, increases the number of mitochondria in the cells, promotes cellular cleansing as well maintain the blood sugar levels.

Top 11 bio-hacking tips for weight loss:

We live in a generation that understands beyond calories. For instance, all of us know that one person who does not eat much but tends to gain weight very quickly. We also all know someone that eat's a lot but doesn't seem to gain weight at all. If it were just about calories- in- calories- out, then everyone who starts a new diet plan should get the exact same results.

But our hormonal balance, gut health, stress levels and so many other factors influence how our body stores the calories we eat.

Besides this the science of calorie counting is really outdated and not even accurate. For instance, 100 grams of a carrot grown in Indian soil could have upto 25% more or less calories compared to the same weight in carrot grown in some other country.

As you also read below, you will understand that certain food groups and lifestyle tips can drastically increase weight, while others can help with weight loss.

1) Introduce Vinegar:

A study conducted in Japan involved 150 overweight individuals split into three groups - one where the subjects took 2 tbsp of vinegar with their daily diet, one where they consumed 1 tbsp of vinegar, and the last group with no vinegar.

By the end of 12 weeks, the group who consumed higher doses of vinegar was reported to have dropped 5 pounds without exercising or dietary restrictions, this result was enough to indicate that vinegar does have a significant effect on weight loss.

The use of vinegar to lose weight has been successful for the last 200 years. Vinegar is a diluted solution of acetic acid which on consumption activates the AMPK enzyme in the body.

This enzyme is essential for weight loss since it boosts the production of energy by breaking down fat, thereby increasing fat utilization in the body.

As a lifestyle change, adding just two tbsp of vinegar per day (no more!) with your meals, can accelerate weight loss.

Note, you do not want to consume vinegar empty stomach or by itself. Use it as a dressing to your meals.

2) Breakfast like a king:

It is strange but rather evident that eating right even at the wrong time may result in excessive weight gain. In the case of human beings, this inappropriate time for meal consumption means eating at night.

This study shows that even when controlled for the number of calories consumed per day, eating the calories later towards the evening leads to significantly more weight gain than eating the exact same calories during the day.

The reason why eating timings have a reasonable effect on the metabolic rate is quite simple. The answer is in the natural circadian rhythm of the body. Our bodies ability to breakdown glucose tends to shimmer down as we are getting ready to go to bed.

Meaning, we are more likely to store calories from the food we eat (irrespective of the macro nutrient content of the food) as body fat than glycogen if we eat late at night.

A simple lifestyle change to make breakfast and lunch your heavier meal and dinner your lightest meal can do the trick.

3) Introduce Variety in your diet:

One thing common among the longest living tribes across the globe is how diverse their diet is. Diversity is the key to gut health and gut health is the key to weight loss.

However, to accelerate weight loss many people started introducing fad or mono diets, where an individual is restricted to only one type of food. This is a bad idea and often leaves one with long term gut disorders. Read this article to understand more:

• Probiotic Vs. Prebiotic Vs. POSTbiotics!

Alternatively, introducing diversity to your diet with a variety of whole- foods, boosts the population of the good gut microbiome and keeps your waist line down.

If you are worried about excess calories causing weight gain, then watch this:

As shown in the above video, eating as much as even 20 fruits a day was still associated with weight loss and even a drop in LDL levels!

Do not fear eating whole foods, embrace them. Aim to eat as much as a 100 varieties of plants in your diet per week. This includes vegetables, fruits, nuts, seeds, legumes, pulses and grains.

4) Introduce Black Cumin Seeds.

Black cumin seeds, also called as nigella sativa seeds are native to the Mediterranean and South East Asian countries. These remarkably magical seeds are known for their medicinal benefits in various cultures.

From aiding in diabetes management to weight loss, these seeds have been extensively studied.

A study published in the Journal of Obesity in 2011 found that supplementation with Nigella sativa seeds resulted in significant reductions in body weight, body mass index (BMI), and waist circumference in obese subjects.

This particular study included 60 subjects with a BMI greater than 30. The participants were randomly divided into two groups: one group received 500 mg of Nigella sativa seeds twice daily for 8 weeks, the other group received a placebo.

The groups were instructed to eat similar calories and also monitored to have similar type of a fitness regimen.

At the end of the study, the group receiving the Nigella sativa seeds had:

• A significantly greater reductions in body weight,
• A greater improvement in body mass index,
• and lower waist circumference

The same results were not seen in the placebo group. This further helps us understand that by just adding 1/4th of a tsp of nigella seeds to your daily diet has dramatic effects on weight loss.

Like with any spice/ herb, too much is not necessarily too good and may lead to gastric distress.

5) Introduce Fasting:

By fasting I really mean TRE(time restricted eating). Meaning, giving your stomach a gap from constantly eating. Stick to two big meals and one snack per day, no more is needed.

We live in a world of abundance, thus, are constantly either eating or thinking about our next meal. Somehow, this baseless idea that humans must eat every two hours has taken the center stage in the recent years.

Not not only is the same non- scientific, but can be dangerous in helping us reach our fat loss goal. If you are eating whole, plant- foods that are dense in micro- nutrients, you will not have the cravings to eat constantly.

Studies indicate that fasting boosts the circulation of FGF21 hormones ( an enhancer for longevity). This boost in FGF21 levels can also be achieved by restricting protein intake and increasing fiber-rich foods. This itself should be a reason enough for you to explore some form of fasting.

Read this article I wrote for more information on Intermittent Fasting, the type I personally follow:

• Intermittent Fasting Diet Plan For Vegetarians.

6) Consume matcha tea:

Matcha tea is a similar yet more potent form of green tea. It is very well known that matcha is rich in antioxidants and poses more health benefits than consuming traditional green tea.

Matcha is abundant in a plant-based compound called EGCG which is excellent for boosting metabolism and has thermogenic effects on the body. As per a recent publication in Molecules, EGCG shows positive and strong effects against obesity.

The antioxidants present in Matcha help the body detoxify, reduce the risk of type 2 diabetes, provide energy, manage cholesterol, burn fat, enhance immunity and also contain anti-inflammation properties.

A study published in the American Journal of Clinical Nutrition in 2005 found that consumption of matcha tea was associated with increased fat loss in men.

This was attributed to another compound called catechins, a type of antioxidant found in high concentrations in matcha tea.

The study included 10 healthy men, who consumed either a beverage containing 690 mg of matcha tea catechins or a placebo beverage. The matcha group lost slightly more weight without any other change in lifestyle.

Now note, like with any other bio- hacking trick here, matcha tea alone does not help with weight loss, but rather acts to aid in slightly faster weight loss. Bio- hacking tricks alone will not get you to your goal, they simply will help you reach your goal faster.

7) Activate boost brown fat production:

Brown fat or brown adipose tissues is found in higher concentrations in children. Adults have more white fat cells than brown fat. Brown fat generates heat in the body and increases energy expenditure, unlike white fat, that stores more fat cells. Thus, activating brown fat alone, can help burn more fat in the body.

Recent data shows that brown fat is also active in adult humans but it has to be induced using external influences like cold exposure or consuming Capsaicin rich foods.

One study published in the Journal of Clinical Endocrinology & Metabolism in 2010 found that exposure to cold temperatures increased brown fat activity and resulted in a significant increase in energy expenditure (the number of calories burned) in healthy men.

This was a small scale study with only 10 men who were exposed to a cold temperature (60°F / 15°C) for 2 hours a day for 6 weeks. Now this might not be for everyone, but cranking the AC up at night before going to bed is an easy way to achieve this temperature.

The researchers found that the men had a significant increase in energy expenditure and a decrease in body fat mass after 6 weeks of cold exposure. There was no control group, so it is hard to tell what the outcome might have been otherwise.

If cold exposure is not your cup of tea, then there is a good news for you. Certain foods too active brown fat cells int he body.

Capsaicin, a food compound found in cayenne pepper, jalapenos, etc. is one example. Only 30 minutes after the consumption of cayenne pepper you can observe a rise in the energy expenditure of the body. Hence, you can introduce spicy food into your diet to burn more fat!

8) Light exposure to weight- loss.

We all know that exposure to bright lights or blue lights at night, emitted from our phones, adversely affects our circadian rhythm thereby reducing the quality of sleep and may even contribute to weight gain.

In fact, increase in the evening and nighttime exposure to light has a direct connection to obesity. But what would to the body happen if we purposely increased the exposure to bright light during the day?

Testing the theory of phototherapy, a trial was published that studied two groups of overweight individuals. One group was exposed to normal lighting the other was exposed to the increased bright morning light. The study showed that the group exposed to bright light saw a reduction in body fat as well as increased physical performance.

But how does light exposure lead to weight loss? This is very interesting and must be understood.

Now our neurons when exposed to bright day light, trigger the release of a particular hormone called Melanocyte- stimulating hormone (MSH). MSH helps in reducing appetite. It literally makes you want to NOT eat food.

Here comes the interesting part, MSH is activated by ultraviolet light- sun light and daylight. So by just practicing sunlight exposure daily, you are activating MSH stimulation and also reducing appetite. This naturally makes you not want to overeat.

9) Introduce berries and other flavonoid-rich foods:

Flavonoid-rich foods like nuts and berries have thermogenic effects on the body. This helps you boost metabolism naturally. Heightened metabolism means you could burn more fat at rest.

This interesting study had participants either drink two glasses of purple grape juice per day (700+ kJ of additional calories added to their diet) or drink a grape flavoured placebo drink for two months.

What happens in a few months, the placebo group actually gains weight, while the grape juice lost weight and waist circumference in spite of consuming additional calories per day!

The researchers accounted flavonoids in foods to help boost resting metabolism and cause the difference in results.

Now I do not suggest grape juice consumption, but rather, eat whole fruits like berries, mango and grapes that are rich in flavanoids.

10) Pump up your NEAT:

Your NEAT or Non-exercise activity thermogenesis can help you pump up your weight loss game without the need for intensive exercise.

Yes, that’s right, an average individual can burn up to 500 calories in a sixty-minute workout depending on its type and intensity.

But with the help of NEAT, an individual can utilize the majority of his days; through smaller changes and burn even more calories. Watch this to understand more:

With the help of NEAT, you can engage your body to burn fat for 160+ hours a week than only focusing on 5-7 hours per week in the gym.

Even just covering 7700 steps per day has been shown to promote more weight loss than those who stay sedentary.

11) Include Flaxseeds to your daily diet:

Flaxseeds are rich in lignans, a superfood with cancer fighting properties.

There have been several studies conducted on the effects of flaxseeds on weight loss. Here is one example:

A study published in the Journal of Nutrition in 2004 found that consumption of flaxseeds was associated with a decrease in body weight and body fat in postmenopausal women.

I insist my clients, particularly female clients to include flaxseeds to their diet every single day. They have phyto- estrogenic properties, protecting you from menopausal symptoms and post menopausal cancer.

The study included 78 postmenopausal women with an average age of 57, who were randomly assigned to one of three groups:

• a group that received a flaxseed supplement (providing 3 tbsp of flaxseed powder per day),
• a group that received a wheat bran supplement (providing 3 tbsp of barn per day),
• or a control group that received no supplement.

The study lasted for 12 weeks. The flaxseed group stood out with the best results in terms of fat loss and drop in body fat percentage.

If by just adding flaxseeds to your diet, you can accelerate fat loss, shouldn't you at least try it?

Conclusion

Your goal should be to be able to do the minimum work and still get maximum results. Excessive calorie cutting and overtraining often has negative consequences.

Instead, work smarter by introducing certain foods and strategies that can naturally accelerate your weight loss. For me personally, follwoing a whole- food, plant- based lifestyle has been a game changer!

Table Of Content

India is famously known as the diabetic capital of the world. According to a May 2019 study, nearly half (47%) of Indians with diabetes are unaware of their condition, and only about a quarter (24%) have control over it.

The stresses we encounter every day have contributed to unhealthy eating choices.

Our frequency of eating, intake of saturated fats, lack of sleep and a sedentary lifestyle, owing to corporate desk jobs have all equally contributed to the rising diabetic epidemic. This is not just in India but throughout the world.

Diabetes is popularly categorised under two big subheadings, type 1 and type 2. Type 1 diabetes, also referred as juvenile diabetes is often diagnosed in childhood and carries little scope for complete reversal. Type 2 diabetes on the other hand is reversible in most cases. Here is a detailed blog explaining the difference:

• What Makes Type 2 Diabetes Reversible But Not Type 1?

It begs the question, why has India been witnessing such a sudden rise in diabetes? Let’s slowly delve into it.

What makes India the diabetes capital of the world?

India has become the epicentre of diabetes. The reasons are a multitude. Our for-fathers ate three staple meals a day, but most of us reach out for food atleast five times a day today. Food delivery apps like Zomato saw over 400 million in order volume for the year 2020 itself and the same is expected to touch over 1.6 billion by 2026.

Gone are the days where we were limited to festivals if we had to indulge in junk food. With delivery apps at our finger tips, multi cuisine menu's are open to us anytime we want to feast.

Even restaurants that promote 'healthy' food are really only serving high sodium, high fat meals in the name of health. We recognise terms like 'low- calorie' and 'low- carb', but are moving away from 'high- nutrition' foods that are actually healthy for us.

Especially when it comes to diabetes management, we have made carbs such a villan. When really, carbs, in the form of whole grains and fiber is what will heal our body. Checkout this video to understand more:

A macrobiotic diet, as discussed in the above video is low in animal proteins and fats and infact high in whole grains.

What we should really be fearing is processed grains like white flour, white bread etc. Whole grains like whole wheat, barley, rye, jowar, quinoa, brown rice etc are very crucial for reversal.

But every restaurant menu you open will label these foods "high calorie" and "high carb". Whole grains were what our ancestors ate! If we can just switch our understanding to diabetes "reversal" and not diabetes "management", this point will become clear to us.

Besides our addiction to ordering food from outside, our work habits too have drastically changed.

Ask your grandparents, and they will remind you of a time when they were young. Our grandparents never worked for 16 or even 14 hours a day. They finished work early and went our to socialise in the evenings with their friends. They met in parks and corner shops to spend time and talk to each other.

According to the employment and labour laws of India, 2022, overtime among workers has increased from 50 to 125 hours in some sectors!

Add the entire pandemic scene to the mix and we see that there is no longer a line between professional and private time. We are working in the late night hours, when we should ideally be sleeping, making our circadian cycle worse.

A bad circadian healthy is linked to more insulin resistance, and a rise in diabetes. Our lifestyles are more stressful than ever and the quality of life we are living now is only going downhill.

Sure, most of us have one hour worth of structured physical activity per day, but besides that one hour, all we do is sit. Lifestyle changes is the cornerstone to good health. What does this mean? Watch this to understand more:

Are there specific food habits that we as Indian's have that leads to diabetes? Yes! Here are fantastic articles I wrote to help you understand:

• Indian Meal plan for Type 1 Diabetes Management.
• Indian Meal Plan for Type 2 Diabetes Management.

Which city in India has the maximum number of diabetic cases?

India accounts for one in every six (17%) diabetic cases worldwide. According to India State-Level Disease Burden Initiative Diabetes study collaborators, the prevalence and number of diabetics in India increased from 5.5% and 26.0 million in 1990 to 7.7% and 65.0 million in 2016.

In 2016, Tamil Nadu had the highest prevalence, followed by Kerala, Delhi, Punjab, Goa, and Karnataka.

However, According to an analysis of two separate studies conducted by the Indian Council of Medical Research and Sree Chitra Tirunal Institute for Medical Sciences and Technology, Thiruvananthapuram, diabetes affects 19.4% of the population in Kerala, compared to 13.6% and 10% in Chandigarh and Tamil Nadu, respectively.

The rural areas in Tamil Nadu may not have access to the best nutrition and health care. Hence, many of these villagers are living with the condition and are unaware about the same.

Awareness, diagnosis, regular checkups, and other methods of preventing and treating noncommunicable diseases (NCDs), particularly diabetes, are extremely low in rural areas. Such factors are responsible for the condition in Kerala as well.

Which city in India has the Least number of diabetic cases?

According to a recent study by the Indian Council of Medical Research-India Diabetes (ICMR-INDIAB), Bihar has the least cases of diabetes, standing at 4.3%, while Meghalaya in the north-east accounts for 4.5 % of the population.

We have also seen that the rural areas experience lower rates than the urban populace, as seen in Assam, which is 4.4 per cent in rural areas and 12.4 per cent in urban areas.

Similarly, in Meghalaya, 3.5 per cent of diabetes cases are in rural areas and 8.9 per cent in urban areas. This could only just mean access to proper testing facilities.

However, factors like more physical work and manual & agronomic labour to help maintain the insulin sensitivity of the people in these areas, which results in lower cases.

The lifestyle in these areas is physically demanding. In the northeast hilly regions, life is active, and because of the high altitude, the oxygen demand and daily energy expenditure are quite high, which doesn’t allow the body to store fat.

This equated to lowered occurrences of obesity, which in itself is a huge factor cauing diabetes. Life in the rural areas is also less stressful and competitive. There are no traffic jams to trigger stress, nor are people running to their 9-9 jobs.

These factors could also very well contribute to better health and longevity.

Which of our food habits is causing a rise in cases of Diabetes?

According to studies on migrant and native Indians and the epidemic rise of diabetes in India, Indians are predisposed to the disease more than other races.

If your first though was genetics, then you are wrong. Genetics play a very small role when it comes to diabetes. Diabetes is a lifestyle disease, the cause is purely your lifestyle and food choices.

With regard to lifestyle, India is undergoing a rapid epidemiological transition due to increased urbanisation. With regard to diabetes and coronary artery disease, India's current urbanisation rate is 35%, up from 15% in the 1950s. This could significantly impact the country's current and future disease patterns.

There is a dramatic transition from a traditional to a modern lifestyle caused by socioeconomic development over the last 40 to 50 years. This has resulted in diets high in saturated fat, animal products, and dairy. Physical inactivity due to technological advancements only adds to our problems.

All of these factors may have a negative impact on insulin sensitivity and contribute to obesity. The biggest one though, is dairy.

How does dairy consumption contribute to Diabetes?

While most of us blame genetics for diabetes, global studies show otherwise. Many countries have higher rates of diabetes, while some have low rates.

For instance, in Japan, the incidence of diabetes is 18 times more in the United States. But what is surprising is that when Japanese families immigrate to the United States, the risk for diabetes also increase. This study actually compares different countries and shows that there is a strong relations between diabetes and cow's milk consumption.

This in itself shows that lifestyle and eating habits surpass genetics when it comes to someone suffering from the disease.

Milk has a protein names Casein. This has opioid like properties that trigger an autoimmune response that increases the drinkers susceptibility to infections that can eventually cause diabetes.

The immune system then creates its own antibodies to combat this strange animal protein. Surprisingly, the this animal protein closely resembles the beta cells in the pancreas, which are responsible for insulin production.

In an attempt to destroy the animal protein in dairy products, our own antibodies begin attacking their own tissues as well as the beta cells in the pancreas. This process is referred to as immunological or molecular mimicry.

It was also found that bovine insulin was the culprit. It is the cow insulin that triggers insulin autoantibodies (IAAs) that attack the islet cells of the pancreas.

Researchers drew blood from children with type 1 diabetes to see if they had elevated levels of anti-bovine protein antibodies. They were found in the blood of every single child with type 1 diabetes, whereas levels in the control group were significantly lower.

What about Ghee though? Should you stop that too? Watch this to understand more:

You might also want to read this article that specifically talks abotu the adultration of milk in India:

• 5 Reasons To Not Consume Milk In India

What can we change in our eating habits to avoid diabetes?

When we look at diabetes, we have to see it from three different lenses - Nutrition, lifestyle and physical activity.

As we’ve already covered, nutrition does play a critical role. Adding fibre, whole grain's, fruits and vegetables is crucial. Not only this, but cutting down on saturated fats, animal products and dairy is of utmost importance.

Here is an article compiling essential superfoods that you want to include regularly:

• Ten superfoods that help with diabetes reversal.

When planning your meals, think of "nutrient rich" and not "low carb" or "low calorie".

Make sure to eat a rainbow of vegetables, thus, ensuring you consume enough vitamins and minerals. These play a crucial role in improving gut health, which in turn helps with improving insulin sensitivity.

Not only what you eat is important, but what TIME you eat is also very important. Make sure to eat your heaviest meals earlier on in the day, tapering overall consumptions as you reach towards sunset.

You also want to limit your meals to 2-3 meals per day. We live in a world of abundance, you will never run out of food to eat. But most of us are so insecure about the idea that we will get hungry soon and reach out for a snack even before we are hungry.

Allow your pancreas time to rest and repair. This is crucial for diabetes reversal. Constantly eating every two hours puts you further at the risk of insulin resistance.

A weekly once water only fast is also a great idea. This needs to be done only under the supervision of a doctor and a nutritionist though. Clients I work with can swear by the benefits of the same and see an improvement in their FBS within a few weeks! Our in- house doctor guides them through the same to make the transition from eating constantly to not eating seamless.

Physical activity is another vital piece to this puzzle. It is recommended to have a total of 150 mins of weekly aerobic activity and pair it with 2-3 sessions of resistance training of some form (astanga yoga, resistant bands workout etc), working out all the major muscle groups.

This keeps individuals insulin sensitive, improves metabolic & mitochondrial health, depletes glycogen reserves, decreases oxidative stress & cortisol levels, improves sleep and keeps hunger to a minimum.

Want Some Motivation? Listen To Our Client's Diabetes Reversal Story.

How is the carb-to-protein-to-fats ratio a dominant factor?

A high fat diet makes the functioning of insulin even more sluggish. Making sure you keep your overall fat intake per day to less than 20% of your daily calories is necessary.

One specific type of fats you want to avoid consuming at all cost is Saturated fats.These are a type of fat that is typically solid at room temperature.

Eggs, meat and dairy (particularly ghee) fall under this category. Certain types of oil's, such as coconut oil's are also saturated fats. There is evidence to suggest that high intake of saturated fats may be associated with an increased risk of developing type 2 diabetes.

Saturated fats clog your cell walls and make it hard for insulin to do its job. Thus, keeping your body in a state of needing more and more insulin to help break down blood glucose.

When the body becomes insulin resistant, it requires more insulin to maintain normal blood sugar levels, and this can lead to a decrease in insulin production over time.

A decrease in insulin production, combined with insulin resistance, can lead to high blood sugar levels and an increased risk of developing type 2 diabetes.

Make sure to consume whole plant fat sources such as nuts and seeds instead. 1-2 tbsp of nuts or seeds, per meal, is more than enough.

You also want to make sure that your protein consumption is minimal. Excess proteins, particularly coming form animal sources, also contains excess growth hormones, cholesterol and saturated fats. All of these contribute to diabetes.

Most of your calories must come from whole plants. They are fiber rich and help keep you free from diabetes. So eat whole grains, pulses, vegetables and fruits.

Why Combining Fats With Carbs Is Detrimental To the Body?

One thing to note here is carbs alone are not the problem here. The combination of processed carbs with fats is more problematic. Let’s think of insulin as more of a shuffler or a transporter of nutrients into our cells via the bloodstream.

Insulin is a cell unlocker. It is the key that unlocks your cells so that food and nutrients can enter. When carbs combine with fats, the fats enter with the glucose into the cells. The fats can block insulin from doing its job.

Fats, if not used for energy with periods of either fasting or physical activities, contributes to insulin resistance and weight gain leading to obesity and, ultimately, diabetes.

A little bit of healthy fats with your food is extremely important. But too much saturated fats is not.

Cells slowly get deprived of nutrition leading to organ damage which results in conditions such as diabetic retinopathy(eye damage), diabetic nephropathy (kidney damage) and so on and so forth. The body loses the ability to use glucose for energy since insulin fails to do its job and the constant presence of floating glucose in the blood becomes dangerous for the body.

Conclusion

Diabetes is a rapidly growing disease throughout the country and the world at large.

Making small, but sustainable lifestyle changes, nutritional changes and adding even a bare minimum amount of physical activity has proven to be beneficial for diabetes management.

Early screening and taking active measures to change your lifestyle, can go a long way in disease management, if not a full reversal.

Sign up below for a free consultation with me to know more.

Table Of Content

One of the hardest time I have during consultation's is when a mother brings a child in her teens to me and asks me to 'fix' her periods and 'make her thin'. PCOS is still a tabboo in India, and most parents do not realise that the child is not be be blamed for obesity.

Hormonal fluctuations, for anyone struggling with PCOS, makes it hard for a person to reduce weight or even manage mood swings. Most often, the answer lies by changing the lifestyle habits of the family, not the child alone.

Before we dive in to discuss a meal plan for PCOS management, let's first look at what this condition exactly is and the root cause for PCOS. Without understanding the root cause, we will never be able to get reverse our symptoms completely.

What Is PCOS?

Polycystic Overy Syndrome or PCOS is a condition affecting women, due to hormonal imbalances during their reproductive years.

PCOS can be characterised by multiple features, including excess OR very little sex hormone production, male pattern baldness and excessive facial hair growth, irregular and/ or painful periods etc.

Here is a detailed article I already wrote about PCOS management and reversal:

• Lifestyle Modification Tips for PCOS Management.

PCOS also comes with the risk for, infertility, insulin resistance and a higher chance of developing health conditions like diabetes and blood pressure.

PCOS is one of the major health concerns that persist today and the most common cause of female infertility. Now because PCOS is not really a diseases, but a compilation of a set of symptoms, there is no real 'cure' to PCOS. But the good news is, because PCOS symptoms arise from your lifestyle choices, lifestyle changes can help you reverse the symptoms.

For example, chemical products int he environment like skin lotions and even toothbrushes carry hormone disrupters. These increase your risk of symptoms. Simply making the lifestyle choice to switch these out for cleaner products is enough to see a reversal in your symptoms.

What is the prevalence of PCOS in South India?

PCOS is a leading endocrine disorder among 20% of women in their reproductive age groups.

Reports and data required to define proper evidence and statistics for PCOS patients in the country are very scarce. Most women struggling with the condition are not even aware of the same. Especially women living in rural India, might even be too embarrassed to share their concerns.

We do have some data to show us the prevelance and seriousness of the condition. A cross-sectional study on adolescents, conducted for one month at the Balaji Hospital, Tamil Nadu, found a prevalence of 18% of women affected by the condition in a population size of 126 girls.

What was of more concern was that average age of women diagnosed by the condition was only 18 years of age.

When it comes to region-specific results, likely, the prevalence of PCOS in urban and rural women varies significantly due to different environments, lifestyles, dietary practices etc.

As per of the study mentioned above, PCOS was higher in the urban population in comparison to its rural counterparts. At the same time physical activity and better nutritional practices were prevalent among women who belonged to the rural population.

When we speak in terms of the general population, 30% of women with obesity have been diagnosed with PCOS. This indicates that nutrition and physical activity play a vital role in the mitigation of PCOS.

Another study indicate that PCOS is prevalent in 9.13% to 36% of the population in India. But this figure can be deemed as circumstantial. Due to the lack of awareness and proper assessment facilities in the community, many cases of PCOS remain undiagnosed (50-75%).

What are some significant reasons for PCOS?

We may be aware of a few triggers of PCOS in the body but the disease is still poorly researched. Insulin resistance, the inability of the body to breakdown sugars properly may be the cause of obesity. Obesity in turn can be the cause for estrogen dominance (excess female sex hormones) and PCOS.

Two of the most common contributing factors that triggers PCOS are lifestyle and nutritional habits.

Evidence gathered over the past 200 years indicates the contribution of AGEs- Advanced Glycation End Products, which are also known as Glycotoxins consumption, in increasing the risk of chronic diseases, including PCOS.

AGE levels are very high in protein OR fat rich foods that are fried, broiled, and grilled. Dairy products like ghee, made by exposing milk to heat for long periods of time is one of the most highest in AGE's. Besides this, meat, friend eggs and even deep fried junk food contribute to high AGE levels in the body.

So we can easily deduce that bad nutritional choices - like meat and dairy products - that are high in AGE's, will lead to obesity and then trigger PCOS.

Other factors can be excessive body weight, although we still don’t whether obesity leads to PCOS or vice versa. The prevalence of obesity is very high in women with PCOS, and the chain that leads to obesity usually starts from poor nutritional choices.

But it is not always true that only obese women can get PCOS; indications of high AGE levels and PCOS were also found in some women who are lean and fit.

The ovaries are very sensitive to the [pro] inflammatory and oxidants effects of AGE's, hence cutting down on dietary Glycotoxins like - meat and dairy and changing your cooking methods to more steam, boil, bake rather than grill, fry, broil can help reduce the effects of PCOS.

AGEs are the biggest source of chemically and biologically active toxins. These toxins in the body are produced either internally as metabolism waste or because of poor diet. AGEs have other negative contributions to the body.

AEGs are ageing toxins that can fast-track the ageing process in your body, and reduce the overall integrity and function of your organs. AGEs can cause muscle stiffness, oxidative stress and inflammation in the body.

Further, it can cause macular degeneration and cataract problems in the eye and even dementia. AGE receptors are located primarily in the ovaries, thus, affecting women more than men.

Here is one of my clients talking about her experience with PCOS reversal:

How common is PCOS In India?

Younger women suffer from irregular periods, acne or excessive hair growth in the body as an effect of PCOS. This condition may also deem the body unfit for conceiving children in older women along with the increased chances of miscarriages - as per Dr Duru Shah (founder of PCOS Society).

She adds “ there is nearly a 40% chance that a female child may develop PCOS if the mother has it”.

One in every five women is estimated to have PCOS in India. This 20% of the population is at a large risk of developing high blood pressure, diabetes and further complications in the body. Although there have been several cases in India which also indicated that women usually ignore the direct symptoms of PCOS and only consult a health professional if they have trouble conceiving.

As per Dr Shah, almost 80% of women in India with PCOD also suffer from obesity. And this figure varies significantly when it comes to the urban and rural populations. According to Shah, urban women in India are at an increased risk of PCOS pertaining of their poor diet, lifestyle and evident lack of physical activity.

Also Check: IV Therapy For PCOS

What kinds of foods are to blame for the rise of PCOS in India?

People with PCOS have nearly twice the levels of AGE's circulating in their bodies than people without PCOS. We all know that diet-induced AGE's are responsible for the production of toxins in the bloodstream. Thus,

• elimination of certain foods, and
• inclusion of certain healthier modes of cooking,

can make a large difference in curbing glycotoxin buildup. But first, we must identify which sources of food are high in AEG content.

AEG has been found to be higher in many food groups that have an animal origin - beef, pork, chicken etc, as well as in dairy products which can be responsible for excessive estrogen levels in the body, which in turn can affect reproductive health.

It is best advised to keep your distance from sugary, ultra-processed, junk food that contains trans fat, mainly because they promote oxidative stress and inflammation in the body. They also lack essential nutrients like fibre which is a natural estrogen manager. So avoid white bread, white rice, pastries etc.

It has been observed that within two hours of an AGE-rich meal, artery function reduces.

Apart from knowing what to eat is also important to know how to eat it. Fried and grilled food are not the same as boiled and steamed food. Exposing foods to prolonged heat increases its AGE levels.

It is established that fried chicken will have more amount of AGE levels than boiled chicken, however, fried vegetables will still have less AGE levels than boiled chicken. Animal products are a huge culprit, contributing to PCOS symptoms.

Hence, you may alternate with healthier cooking methods if you want to continue the consumption of certain ingredients, but it is advisable to stick to a low-fat, high-fibre plant-based diet to curb the symptoms of PCOS.

So stick to traditional vegetarian foods like daal rasam, vegetable sambhar, korma, pesarratu, thakkali sadam, Kuzhi Paniyaram etc.

All of these can be made healthy, without the use of meat or dairy products and are yet, oh so tasty!

What kind of Indian foods should you consume for PCOS reversal?

A plant-based diet naturally allows you to keep the trans fat at bay and consume food in the most natural way possible. You also consume more fiber, which helps with symptom management. Watch this to understand more:

Consumption of soy products like tofu, soy milk, tempeh and soy beans has also proven to be quite helpful.

Dr Neal Barnard, a pioneer is lifestyle medicine, reveals that Canadian researchers who tested Soy products on women with PCOS discovered that with only two cups of soy milk consumption per day, helped with hormonal balance.

Soy products are naturally high in phytoestrogens, a natural antioxidant, that literally fights excess estrogen in the body.

Let's look as other important food groups to consume for PCOS management:

• Include 50- 100 grams of leafy green vegetables per day. These are fiber rich and natural appetite suppressors. Besides this, leafy greens are high in folic acid, helping when you plan for fertility.
  
  
• Whole grains like brown rice, millets, oats, quinoa & wheat, are rich in B vitamins, naturally boosting hair and skin health. Grains are also anti- inflammatory and loaded with essential minerals.
  
  
• Start each meal with something raw first. For example, a salad before lunch or fruit before breakfast. It is observed that raw fruits, vegetables, and nut butter have upto 30 times less AEG levels as compared to cooked food.
  
  
• Many essential herbs like marjoram help with PCOS management. Read this article for a detailed list.
  
  
• Include pulses/ lentils with every meal. These help boost insulin sensitivity and aid in fat loss. Most of us omit daal's and other pulses thinking it is all 'carbs', but unprocessed carbs are what heals the body.
  
  
• Whole, un- roasted nuts and seed must be a part of every meal. You will not need anything more than 1-2 tbsp, but this plays an important role in helping absorb fat soluble vitamins.

Lifestyle changes for PCOS in India.

Eat Right

Prioritize the type of nutrition your body needs. Choose fibre over fat because fibre effectively absorbs toxins in the body along with plenty of other health benefits. Make sure that your food is well portioned and well balanced - like consuming two portions of soy, 5-10 proportions of fruits and vegetables, 100 gm of antioxidants etc to keep out AEG in the system.

Choose drinking water over sugary beverages and alternate your cooking methods to more steaming and boiling rather than searing or frying to control the AEG level intake in your body.

Quit the bad habit

Say a complete no to smoking even if its passively. Smoking can increase the AEG in the body and increase inflammation and deteriorate your condition. Apart from this, drinking alcohol and consumption of drugs are strongly not advised.

Add some movement

Regular exercise paired with a proper nutrition can help you tackle a lot of other lifestyle-related issues besides just PCOS.

It is a debatable fact that cardio is the only form of exercise to lose weight. In reality adding any form of strength and resistance training to your workout routine is suggested. The same helps builds muscles, prevents gaining fat and changes the way food is absorbed in your body.

Sample South Indian Diet Chart For PCOS/PCOD.

Traditional South Indian cuisine is naturally balanced and low in AGE's. Granted, that our mordanization of food lately, including excessive amounts of oil's and butter, deep frying techniques and use of processed grains is a problem.

But if you looked at how our ancestors ate, you notice that they used a lot of fresh vegetables, whole grains and spices that heal the body.

Here is a sample one week meal plan to help you gain a better understanding. You can find a lot of recipes mentioned below here.

• Recipes by Roshni Sanghvi.

Conclusion

Lifestyle management and nutritional choices should be the main stay focus in lowering insulin resistance in the body which is one of the major drivers of PCOS.

Sometimes, the medical route might become the only option. But most of the time, lifestyle changes must be the first choice for treatment.

Encourage yourself to eat more fibre-rich food, turn down the meat and increase the vegetables, regularly exercise and undergo small but significant lifestyle changes like proper sleep, stress management and nutritional intake.

Fill out the form below to work with me in making sustainable lifestyle changes that assure results.

Table Of Content

It was just a few hours past our lunch time and my sister promptly took her phone out and almost like a habit went straight to opening Zomato, one among the many food delivery apps in the region.

"Are you hungry"? I asked, sitting across from her. "Not really, but its time for a snack, isn't it?", she replied.

Like the boom for every industrial growth, the food and restaurant industry has seen quite a boom in the past few years.

We are not only eating out more than ever before, but our frequency of meals has also drastically increased.

As hunters & gatherers, nomads & vagabonds, we would go long periods without eating. There would be periods of drought and we were comfortable with no food for prolonged hours.

Our adrenals would be on overdrive, enabling us to fight for food. This is how our limbic system, or ‘old primitive brain’, was accustomed to.

The chai time pakoda's and late night munching on cookies were never a part of our lifestyle,

The limbic system is the area of the brain that controls our behaviour and emotions. It consists of the hypothalamus, the amygdala, the thalamus, and the hippocampus. It controls behaviours such as feeding, reproducing, raising offspring, and fight-or-flight reactions.

This system has been unable to adjust to our frequent eating patterns, which happened in the aftermath of the industrial revolution.

Checkout: My Intermittent Fasting Results

Frequent eating has also made us less insulin sensitive. Hence, we want to reach out for our next meal or binge eat every time our blood glucose levels drop or we meet with a sugar crash after a sugar-heavy meal.

This has led to widespread obesity & cases of diabetes. On top of this, having animal-based products poses further risks to our bodies, promoting the growth of cancer and metabolic diseases & promotes animal cruelty which reflects poorly on the entire human race.

This is where a plant- based approach is not just a diet but a way of life - philosophy. And this, when combined with OMAD or One Meal A Day Diet, can do wonders for our physical and mental health.

Let’s now look at the definition of OMAD to gain detailed insights into some of these concepts.

What Is OMAD?

OMAD expands to One Meal A Day Diet.

A 22- 23 hour fast is followed by an hour or two of eating in this style of intermittent fasting.

During that hour, you are free to eat whatever you want. There are no restrictions on the quantity or caloric content of the food. There is also little importance given to eating within a certain macro or micro nutrient range. So you could choose to eat any type of food group, and not have to worry about proteins, carbs, fats etc.

Now, unlike a typical 'fasting', OMAD does allow for certain low calorie beverages like coffee, herbal tea's and some fruits and nuts to be eating during the fasting hours.

Through this blog, I intend to describe the pro's and con's of eating this way and let you decide whether it is the right choice for you.

Is OMAD the Same As a Warrior Diet?

Former special forces member Ori Hofmekler created the Warrior Diet, a fasting and eating plan. It requires 20-hour fasts and four-hour daily "feasts,". The original Warrior Diet included both exercise and fasting.

The idea of the warrior diet was to take people back to their ancestral roots. According to Hofmekler, warrior's in the yesteryears would feast one meal per day (often dinner) and stayed in their peak health.

The OMAD Diet is a simple fasting plan. OMAD requires you to fast for more than 22 hours and eat only once daily, taking the Warrior Diet's 20:4 timing to a whole new level. OMAD followers do not promote or demote exercise.

In a sense, both styles of eating promote long periods of fasting.

Why must you choose a vegan diet for OMAD?

We have more than enough research to show that a plant- based approach is the most appropriate for longevity and disease management.

Now if your instantly thinking, "But, What about proteins?" Watch this:

One study compared the nutritional quality of vegan, vegetarian, semi-vegetarian, pesco-vegetarian, and omnivorous diets, as well as the prevalence of obesity among those who followed these diets.

They discovered that those who ate an omnivorous diet had the highest obesity rates. Obesity affected 8.4% of the population, while 20.6 percent were overweight. This accounts for nearly 30% of the omnivores in the study.

Vegans had the lowest rates of obesity and overweight, at 10.6% and 1.9%, respectively. This is only 12%, or nearly 20% less than omnivores.

The study also discovered that 8.7% of vegans and vegetarians were underweight. Nearly 67.7% of the omnivores tested were overweight or obese, and none were underweight.

This suggests that people who eat a plant-based diet are most likely to maintain optimal weight.

So if your goal for OMAD is weight loss, a plant- based approach clearly wins over he rest.

Let us now look at the numerous and bewildering benefits of a plant-based diet, particularly for people already dealing with serious health issues.

Reduced Chances Of Obesity

Several studies have found that reducing the amount of fat you eat daily can help you control obesity. A plant-based nutrition plan is naturally low in fat, thus, omiting the need for calorie counting or watching what you eat. As long as you eat whole plant's, you are free to eat to your heart's content.

Besides this, fibre is an important factor in weight control because it improves insulin sensitivity and makes it easier to burn calories quickly. Plants are your only source of fiber, animals do not make any fiber.

Diabetes Management

A plant-based diet may help you prevent or even reverse diabetes. Here are detailed articles I wrote about the same to help you understand better:

• Indian Vegetarian Diet for Type 2- Diabetes Reversal.
• Indian Diet Chart For Type 1 Diabetes Management

As you age, not only do you have to work towards staying in an optimal weight range, but also towards managing chronic diseases like diabetes, cancer, hypertension etc.

Your nutritional choices should be 'holistic' in the sense to help you prevent diseases, while also aid in keeping you lean. A plant- based approach is just that.

Multiple studies attest to how a plant-based diet helps increase insulin sensitivity and lowers the chance of causing the onset of this crippling condition.

Additionally, if you already have diabetes, it may help to increase your insulin production and stop the progression of this disease.

If a person is not physically active, excess calorie consumption, particularly coming from fat can lead to weight- gain. Hence, vegans can indeed benefit more from OMAD when it comes to managing or even reversing type-2 diabetes.

Reduced Risk of Heart Diseases

A Harvard study discovered that eating a plant-based and oil-free diet can reduce and even reverse your risk of developing heart disease.

Dairy products and meat are very high in cholesterol. Cholesterol is a wax- like substance that clogs your arteries and veins, leading to reduced blood flow to the heart and eventually a heart attack.

A fiber rich plant- based diet not only is cholesterol free, but also helps clear up clogged arteries and veins.

Why choose OMAD for weight loss?

If you want to lose weight, you must create a calorie deficit. meaning, you eat less than you burn. Caloric restriction, no matter how you do it, will result in fat loss.

OMAD users are more likely to lose weight simply because they consume fewer calories overall than they would during a typical eating pattern.

A study of healthy adults, for example, discovered that restricting calorie intake to a 4-hour window in the evening resulted in significantly greater body fat loss than eating three separate meals throughout the day.

Some animal studies also show that eating three meals per day, VS five meals, resulted in better weight loss. Even when both eating patterns were matched for calories!

It is estimated that reduced eating periods just give your liver and pancreas more time to detox and lesser opportunities for you to cheat. This results in better weight loss over time.

How To Use Vegan OMAD For Weight Loss?

Eating one plant-based meal daily allows you to consume a healthy amount of calories and micro- nutrients. Plants are dense in vitamins and minerals, unlike animals.

Just half a carrot gives you your daily required intake for vitamin A. If you had to get the same amount of this vitamin from Ghee for instance, you would have to consume 1/2 bowl of Ghee! That's enough calories than you need for a day.

Vitamins and minerals coming from plants also contain anti- oxidants and anti- inflammatory agents. Both of these help repair your body faster and delay ageing.

While starting an OMAD plant-based diet right away may work for some people, gradually introducing OMAD is often a better option before committing to it. Aim to go from three meals, to two, to one meal eventually in 3-4 weeks time.

Following a plant- based approach also gives you the option to add extensive diversity to your diet. Think of all the verities of vegetables, fruits, legumes, pulses, grains, nuts and seeds you can add!

Let’s look at a few key ingredients to add to your plate for that one meal:

• Legumes - Legumes and pulses are a power house of gut friendly nutrients. They must be part of your plate every single day. Aim to switch between different types of daal's and pulses like chickpeas, kidney beans, mung beans etc.
  
  I personally like making missi paratha's, hummus sandwich, chilla's or even mung daal dosa's instead of the traditional daal/ chawal.

• Fruits - Fruits are the most nutritionally dense foods. They are hydrating and contain specific enzymes used for repair, protein metabolisation, healthy bowel movement and so much more.
  
  I personally will break my fast with a big bowl of fruits, topped with nut butters (not juices!) or even include them to my salad. This makes the salad naturally sweet and even crunchy.
  
  
• Nuts & seeds - These are excellent sources of good fats on top of being high in important minerals like zinc, magnesium, manganese & potassium, which are instrumental for healthy nerve functioning, brain & heart health and muscle functioning.
  
  Fats from nuts involved in everything from reducing inflammation to brain health and boosting the production important hormones.
  
  Aim to consume 30- 50 grams of nuts or seeds with your one meal.
  
  
• Tofu/ Tempeh - While these are made from soy beans and essentially come under the legumes/ pulses category, I feel they deserve a special mention. Tofu is made from soy beans, just like panner is made from dairy milk, and tempeh is a fermented form of soy beans.
  
  Both of these provide essential proteins to the body and are fantastic in preventing chronic diseases like cancers. Tofu has been extensively studies to also help manage PMS and menopausal symptoms.
  
  I insist adding 100 grams of tofu/ tempeh or even 50 grams of soy beans to your meal everyday.
  
  
• Leafy Greens - Another under rated but ignored food group is leafy greens. When was the last time you had something green (besides spinach or that sprinkle of cilantro on your meals). Most of us don't lave any, let alone minimum daily required amount go greens in our diet.
  
  I suggest adding a minimum of 100 grams of leafy greens to your meals daily. So think of a nice stir fry, adding dill or fenugreek leaves to your paratha, a saag curry or even greens to your rice, like a amaranth leaves pulao.
  
  My another favourite way to cover the daily requirement is have a leafy green and cruciferous vegetable soup. A leeks or celery and cauliflower soup is one great option.
  
  
• Whole Grains - Did you know that the longest living populations across the globe share one thing in common, their love for whole grains. Grains have shown in multiple studies to help increase longevity and promote a lean waist- to- hip ratio.
  
  Whether it is the use of millet's in India, whole grain Pasta in Italy, Corn tortilla's in Mexico or Rice in Japan. All cultures have grains as a crucial part of their diet and with reason. Grain's are rich in B vitamins, zinc and a multifold of nutrients.
  
  Make sure to make them part of your plate too. Roughly 20- 30% of your meal should comprise of whole, unpolished grains.

To sum up, to create a diverse and interesting variety of meals, it is advised to incorporate different plants into your OMAD diet. The more diversity you include, the better your gut flora. The better your gut flora, the better your health.

Additionally, be sure to vary the ways in which you prepare food. Avoid using any oil's for cooking. Aim to steam, bake and pressure cook VS grilling, broiling or deep frying. Keep a component of your meal completely raw. For example, maybe a fruit and nuts bowl to break your fast or a raw sprout salad before you eat the cooked part of your meal.

Pros and Cons of OMAD.

Many people try the OMAD diet to lose weight or maintain their weight. According to a 2017 study conducted on a sizable Adventist population in the US and Canada, eating 1-2 meals per day can help people lose weight over the course of a year compared to those who eat three meals or more.

Granted humans are eating way more food than we must, thanks to the magnitude of options available around us.

Some of the clear perks of the OMAD diet are:

• Reduced inflammation
• Faster Fat Loss
• Neuroprotective qualities
• Greatly reduced food cravings
• Increased autophagy
• Improved Longevity

Since the OMAD vegan diet involves eating just once in 24 hours, the body gets enough time (through fasting) to enter a state called autophagy.

In this process, it recycles old and damaged proteins and uses them to repair DNA and even muscle tissues. This condition increases human growth hormone, promoting healing and growth while slowly decreasing inflammation.

Lipolysis or fat burning gets a chance to switch on as insulin switches off due to long periods of not eating.

Eating continuously, especially sugar or lean protein, causes a high insulin spike, overtime, this leads to a condition called insulin resistance and weight gain. Only in periods of not eating or during sleep does the body gets a chance to burn fat.

Since insulin spikes stay relatively low, you get more insulin sensitive over time.

Since OMAD diets reduce oxidative stress on your arteries, DNA damage from Advanced Glycation End Products (AGEs), you start to see signs of healing & repairing.

As we all know, high blood glucose levels, from multiple meals, can negatively impact our nervous system. That is where the disease ‘diabetic neuropathy’ gets its name from. Therefore, reduced stress (cortisol), inflammation, and stable blood glucose levels can have a neuroprotective impact on your nerves.

Now that we have gone through the positive effects of OMAD, a few issues can crop up if some factors need to be taken into account.

The Cons of OMAD

I am a huge promoter of making lifestyle changes VS having to go on diets. Watch this to understand what I mean:

Unless OMAD can become a lifestyle change for you, where this is how you decide to eat for the predominant part of your life, I do not suggest you try it.

We do not realise, but our nutritional choices have a baring on our mental health and how we look at food in general.

Going on and off an eating style for example, can make us develop positive or negative associations for certain foods. If you are afraid of eating rice, or banana's or nuts etc, because you think carbs or nuts will make you fat, then that is a negative association.

Besides this, not being able to make something your lifestyle will also mean its not sustainable. While OMAD is sustainable, you should expect the following side- effects for the first few weeks of switching to eating a meal a day:

• Fatigue
• Dizziness
• Faintness
• Mood swings
• Low energy levels
• Low blood sugar/low blood pressure
• Other ‘flu- like’ symptoms

Your body will certainly adapt in a few weeks and as long as you eat nutritious food for that one meal, you will be fine, but make sure to set the right expectations.

If weight loss is your only goal, you will lose weight making sustainable lifestyle changes and eating even three meals a day. But do not force yourself to starve unless you want to make it a lifestyle change. The benefits of OMAD are from a longevity perspective than weight loss alone.

I also so not suggest athletes, pregnant women or children try OMAD as their nutritional needs are higher.

Work with an expert while trying to switch to eating once a day. A structured meal plan is of absolute important.

What Not to Do in OMAD Diet?

Avoid eating trans fats, processed meats, and refined carbohydrates, especially those found in bakery products.

Your diet plan may suffer as a result of this. Common snack items like ice cream, candy, and pastries can make you groggy the next day. This is all the more important to stick to since the digestive system shuts off after a prolonged fasting period and takes some time to re-activate.

This is why hogging unhealthy junk food all at once can be a major source of digestive distress and cause bloating and indigestion.

Finally, since on OMAD, you have one meal to get all your nutrients from, wasting it on junk food can make it extremely challenging to bridge your nutritional gaps.

Junk food also has empty calories, meaning, you are not getting enough micro nutrients, leading to cravings and eating more junk food. Since you will be eating only once a day, make sure the food is dense in micro- nutrients, minerals and hydrating.

What Should Be Your Ideal Meal For Breaking Fast?

There is a reason breakfast was called the day's most important meal. With the advent of new eating patterns, like intermittent fasting, breakfast started to get a bad name.

Now note, I am not promoting eating a 'breakfast' specifically, but rather front- loading calories. This simply means, eat more calories in the first half of the day VS the second.

Our body is better efficient at using the food we eat for fuel VS storing it as body fat in the first half of the day VS the second.

This is how our internal body clock or ‘circadian rhythm’ dictates. Cortisol levels are higher in the morning to keep us alert and moving throughout the day and keep us active to accomplish our goals.

This is the catabolic phase, or the window when the body breaks down nutrients and burns off calories to produce energy. The anabolic or the building phase starts after sundown. Hence, it makes more sense to dine like a ‘pauper’ and breakfast like a 'king'.

Ideally, break your fast earlier on in the day with a cup of fruits first, topped with nuts or seeds. Then proceed to include a raw component to your meal, a bowl of salad is a great idea. Once this is done, proceed to add whole grains and legumes to your hearts content.

You can also finish the fruits and salad and give your body a thirty minute gap before having the cooked grains and lentil portion.

Is It Better To Have One Meal For Breakfast Or Dinner?

According to research, the best way to follow this diet for weight loss is to fast in the evening and overnight before eating in the morning.

This is because we are metabolically more efficient in the morning, which slows down as the day progresses into the night.

But I would suggest deciding this based on your lifestyle. If you are someone who work's late hours at night, it would be optimal to have a meal for dinner instead of breakfast, to avoid late night snacking. If you exercise around noon, it would be best to have a re- fuel meal around lunch, post your training session.

Since it is going to be a lifestyle change, do what best fits your lifestyle.

What Can You Drink During The Fasting Window?

Generally speaking, while fasting with time-restricted intermittent eating, you don't eat any food at all and only drink beverages with very few calories, such as water or unsweetened coffee and herbal tea's.

Antioxidants and polyphenols present in tea & coffee can aid autophagy and enhance the effects of fasting while keeping hunger at bay since these beverages are hunger suppressants.

Here is a list of my personal favourite beverages to include:

• Fresh Lime Soda
• Iced Lemon Tea/ peach Tea
• Adaptogenic Herbal Tea's
• Coconut Water
• Black Coffee
• Matcha Tea (with a splash of unsweetened soy milk)

5 Tips To Start With Vegan OMAD.

Before starting on this new lifestyle change, here are a few more things to consider.

Make a plan ahead of time.

Always remember the reason why you started OMAD in the first place. Make sure to write down your goals for this lifestyle change after determining why you are beginning this process.

The more prepared you are, the easier your journey becomes. Plan your meals ahead of time to avoid hunger pangs and agitation.

Stick to healthy food choices.

The fact that a diet is plant-based does not imply that the foods are healthy. For example, a three-scoop vegan ice cream sundae may include fruit and good-for-you dark chocolate, but the ice cream itself is high in unhealthy empty calories.

Remove unhealthy foods from your home and replace them with wholesome foods such as fruits and whole grains. Make sure to cover the essential food groups as mentioned above.

Include diversity in your diet.

Not only does it help you fight the boredom from eating the same food daily, but diversity in your diet is the key to good gut health.

Give yourself one plant point for every different type of plant you eat per day. Aim to reach 100 plant points in one week. Read this article I wrote to understand this point better:

• Probiotic Vs. Prebiotic Vs. POSTbiotics!

Consult a Nutrition Coach.

Any change in your nutritional habits, which you intend to make a lifestyle must be run by an expert. A deficiency in something as simple as iodine can lead to thyroid disorders. There are numerous macro and micro nutrients like this and eating only once a day puts you at an even higher risk of nutritional deficiencies if not done properly.

Most of us eat enough proteins or fats, but do not reach our daily fiber and vitamin goal. An expert here will help you make smarter choices.

Stay informed & read the nutrition label.

Always read the nutrient labels on your food to ensure you get a balanced diet of healthy foods. These helpful labels may help you succeed with a plant-based diet.

You might think a particular brand of vegan curds or milk is healthy, but the same could have too much sugars or hidden ingredients. It is best to have the basic understanding of reading nutritional labels to make smart choice.

If you are working with a nutrition coach though, they will do this for you.

FAQS

Can you lose weight by eating once a day?

Caloric restriction, no matter how you do it, will result in fat loss.

OMAD diet participants are more likely to lose weight simply because they consume fewer calories overall than they would during a typical eating pattern. The lesser opportunities you have to eat, the lesser opportunities you have to cheat with your meals.

There have been some animal studies also to show that eating one meal a day VS three, even if the meals are matched for calories, can lead to increased weight loss.

What are the benefits of Vegan OMAD?