The One Food (WE ALL EAT) That's Killing Us Slowly - Celebrity & Sports Nutritionist Ryan Fernando

a day will come on that oil packet consumption of ghee and oil in copious quantities is injurious to your head we saw visceral fat on our heart and it's a very very ugly looking thing it is yellow like black on top of your heart when you put a CGM device a continuous glucose monitor on you even if you're not diabetic you get mind blown what food does to your sugar spice [Music] Mr Ryan Fernando is India's leading Sports and celebrity nutritionist and author of the bestselling book wheatless a guide to a gluten-free diet for 20

years he has dedicated his life to understanding the science behind food the incidences of diabetes hypertension cancer are so high up there we'll have the sickest youngest population once the kid gets the Nasha of a chips packet which is being sign scientifically designed by food scientists to activate all the pleasure centers of the brain from your taste bug why would a child say they don't want to eat it if India wants to beat the temptation of junk food all you have to do is Ryan has made it his mission to change the way you eat

by educating and guiding you about healthier food practices and how you choose a tailor diet plan that heals your body with precise blood genetic and microbiome testing only athletes and celebrities have the discipline to change the way they eat I did the genetic plan for Mr Amir Khan it was for the dungle role Amir would have done more than 25 km of walking a day to burn off that F if you want to be healthier you don't need Ryan Fernando you first need to start keep by fix that and 99% of the people will never

have a nutritional craving hi I'm Salon welcome do what the thank you so much for having me so excited to have this CH I think the worst advice that one can ever get is eat hethy uh because the meaning of healthy is different for different people and to solve for this we have you here today Ryan thank you so much for coming I'm so excited to discuss everything about food diet and healthy eating with you it's always a great pleasure to talk about nutrition and eating healthier and I know where you're coming from from when

you say that you know um health is different for different people Salon it's very important that no one size fits all we will have lean people on the planet we will have muscular people on the planet we'll have fat people on the planet you'll have acne prone skin on the planet I think trying to conform to somebody's version of health and I work with a lot of celebrities and they are a wrong measure of what really health is that is what I call as make makeup uh what you see is the cameras giving you a

utopian view of what perfect health could be like and if I actually went behind the scenes and discuss the real health of my celebrities uh you'll be shocked to see that they are not healthy so the context of health is very very clear do you sleep well do you breathe well do you have any Cravings or not and are you able to eat to survive not survive to eat so these are small things that we'll discuss today in terms of how can we take a person's own health to the next level but just small questions

that you can ask yourself I think perfect start to this chat defining what healthy means um but before we get into discussing all of this Ryan I really want to understand how did you become the scientist of food what's your story and if you could share a little bit about what led you to be here so to be very very honest all of us when we were younger were like doctor or engineer I come from that Generation generation x and um you know my parents wanted me to be a doctor or an engineer there was

no other option to be honest with everyone out there I was not smart enough to become a doctor right I didn't qualify in the Merit list so what do you do next okay there's something called science out there so you went and did BC in science but I did know at that time and I was quite young I had a neighbor who told me that the future will be genetics I'm talking about 1992 93 Ryan I have to say this I looked at you I met you and I think I would guess your age to

be like 35 Max 40 and my team told me uh that you are 50 so I really want to then get into really also understanding what is the secret of looking so young so the secret if I rewind was when I was younger and studying to biochemistry microbiology getting into food biotechnology obviously I realized that I was born on the planet with a health marker which was delicate darling jeans so my mommy daddy Jodi might not be the most impressive on the planet even though there is a love marriage so I've got a tamilan background

in a Goen background so when these two sets of genes come together well you you'd expect some genetic poers to come out I got a sensitive stomach to which any food that was given to me um was sensitive now on the other hand I was also skinny because both my parents are actually very lean and to give you some of the secrets some of our genetic aging is also related to the mommy daddy Jodie that we come from so I can't take complete credit but because at a very young age I began to self diagnose

what foods were thumbs up for me and what foods were okay okay and what foods are thumbs down and along the way as you're a teenager and you become an adult and you go to your first job you realize you get money to eat food or you're working in a job 9 to 9 at night and then you just order crappy food maybe you don't have enough of salary so you eat very cheap food I've been through all of that and over a period of time I realized that fruits and vegetables not something that is

cooked and processed was a safer bet and alternative for me so so years of eating little bit scientific having a little bit of a background and occupational hazard now that says that hey you know what you're working with celebrities and you've got to motivate people is you can't be eating wrong right so to to to put all of that into a blender and say that you know um it's it's it's defined as oh I've got great genes maybe not I've got a great diet yes and over the years when I worked with company so I

went to Scotland and I did a food biotech I'm the generation of Dolly the sheep when genetic cloning started happening the Human Genome Project you read the entire genetic code uh so basically from that when you're doing biochemistry and you're doing genetics you figure out there is a link between the two and I'm talking about going to Scotland on a commonwealth scholarship and some of the world's best um genetic professors or the guys who taught me some of the best food science and technology guys taught me and they were years ahead years ahead like what

we're talking about today our clinic in Bangalore we did genetic testing in 2009 when people had not even heard about this I remember ran backi Laboratories saying that uh who's the Doctor Who asked for this uh what was it it was the actn gene which is the Sprint gene or the or the or the endurance Gene and I did it on a swimmer and we had to send it to the US for the sample to come back so when we started tinkering with this very very long ago there were my own scientific studies meaning when

you came to me for a nutrition plan I was like could you do a blood test could you do a genetic test so the people that came to me fortunately were trying to win medals or were at a certain level of evolvement in their thought process not necessar rich see people can be rich but they still eat wrong but people evolve I evolved out of T adult acne uh irritable bow syndrome I would eat bread as a Goen and I would not feel good in my gut I would feel bloated I would get pimples and

then when I go to a certain location where bread was not available for one month on a camp or went to Scotland to study and didn't eat that much of bread my pimples disappeared but I did not connect the dot as a food scientist I think connecting the dots is what today's world is trying to do see if you go back before the Advent of Google computers you relied on gurus to tell you doctors to tell you teachers to tell you what to do today you can do a little bit of research on your own

you you can watch a podcast like this and get some knowledge saying that hey you know what maybe I should stop eating that food for 20 days now why 20 days because your gut lining takes 11 days to turnover so if you have to heal your gut lining that food cannot be going in and giving you a slap for 11 days and then you wait another 11 days to see the second cycle so these are small small things that by wisdom people can just start changing their health but I would want to double down on

the bread story that you mentioned right I I also got to know I read your book wheatless went through it and very interesting read I think India really needs this book Because as Indians and this is my sort of learning from my experiences of interacting with people it's very difficult for people to be open to change right so if they have been eating chapati all their life if somebody comes and says a you know you you should leave gluten and stop your wheat chapati they act like ohne right um I have myself not eaten a

wheat chapati in my house so I I'm I wouldn't say I'm 100% gluten-free I eat outside but in my house in the last 6 seven years we've not made wheat uh chapatis we've moved to non-gluten uh stuff so I have personally seen the benefits of uh going gluten-free going gluten-free and I'm a big uh promoter of that but would love to hear from you because I also read that you're gluten intolerant so how how did you figure that out and what happened when you oh it was a very interesting story I had the knowledge in

my head I didn't have the psychological conviction or the cultural discipline to change my diet and that's all of us in India exactly what dadima has told you to eat and what mama has taught you how to appreciate there's no way a nutritionist or a skin care brand or an ayurvedic brand or even satvic diet or any diet that can change your cultural mindset which is why I tell people you need to eat scientific now the story behind writing this book was I met a guy on the flight and um like this we were sitting

down and talking and I was like he was just he came to know that I was a nutritionist uh because um you know the drink came and I said no I'll just have water and then I said could you pass me that famous brand of drink that comes in a disposable packet and you know it looks like a bottle and I'm looking at it and it was uh I think it was arm and I just looked at in and I was just doing it for dramatic effect like you know you want to poke somebody and

I was not doing it to belittle the person I realized I'm put on the planet to change the way India eats so I like sir it's got like three teaspoons of sugar or 100 ml so he was like oh if I go to my house we not even use one teaspoon of sugar right because I am on the heavier side but here you have now tired in this flight but hang on you're not tired you're just taken off from Bangalore it's a 2hour flight you really don't need to eat you had breakfast at home why

you touching this stuff so when we went back and forth we discussed his bowel movement and then people around joined in the conversation because nutrition is so personal to everybody I mean there has not been even even the housekeeping staff the Leela hotel has asked me sir mer diet your camera C is going to come to me tomorrow and say Sir what should I eat so it's very personal now the problem is when you are a celebrity nutritionist there are only that many people that can afford your services right and there that there's only that

much amount of time that people have to come meet you or listen to you and then you do need repeated exposures with a teacher with a coach right I mean if if that was not the case that you and I would have gone to 10th standard directly got the 10th standard marks gone to 12th standard or not had to go through the grades I believe food is the same thing people believe that they can meet Ryan Fernando any one of my dietitians and in one shot the problem is solved but food is so personal so

it's very difficult to convince people now the cost factor and everybody's interest in changing the way they eat um this gentleman said you know what you should write a book and I looked at him and I said why should I write a book he says well it could be your way of making your knowledge available to the world and I said no but I've got videos he says but not everyone wants to watch your video or not everyone wants to watch your podcast and during the pandemic my Publishers reached out to me so I was

a little bit egocentric at that time like I don't want to write a book like you're not going to pay me much money like like 19 rupees or 20 rupees royalty is like per book is not worth my time so be very high-handed over here right and then suddenly it came back that one day when we having a call with yamani who is one of the Publishers yumy said Ryan what if somebody picks up a book and has a problem and reads your book and you solve them problem and you're not even in the room

that hit hard really hard it was like you know what I'm just going to write this so I spended the next six months putting down my thoughts I had a person help me out everyday interviews like so literally like questions will be thrown at me how would be write it what does a person ask what's my story how did it happen and all so and I decided to document my experience because I went through an acne till the age of 36 and having a skin problem or a hair problem or a gut problem or any

problem and Medicine not being able to solve it doctors not able to find the root cause in it I realized when I started genetic testing at our qua nutrition clinics the guy said to me in Hindi sir and this was an Indian entrepreneur in the US shipping samples from India to the US so he got in touch with me it's like sir you know we'll do genetic testing and all and I still remember this about 2012 and so that guy told me it was quite expensive F like every Indian I was like opportunistic I was

like yes yes let's do my genetic test it went to America came back came back lactose intolerant and gluten intolerant oh I have to avoid bread now because I know gluten I knew the science and everything so it's about 2013 so I was like I need to also practice what I preach cuz I'm telling Salon she's got Gluten Sensitive give up gluten eat joar eat Baja eat Aman don't eat wheat don't eat barley don't eat dry Baka you can eat everything so I was like boss you telling people why don't you try so I tried

for about 4 weeks I took a determination put a diet plan together for myself I stopped and you know we goans are paas I'm a go yeah po you you heard the PO right and every time I hear these those horns in bomb in Goa Bakers come with the with the with the horn like that and every go on watching this will start smiling now because they know exactly what I mean we get fresh bread early morning the baker delivers it to your house like the milk being delivered to your house so I stopped 4

Weeks Later pimples started drying up and then I started noticing that no new zit is coming out it did not strike me till I did my genetic test till I did a diet plan for 4 weeks that dude there's no pimple coming and everything else started drying up and then 6 weeks went by and my wife commen your face is cleared up so this is like the first time in our marriage and our I was already married about four years and she married me with my pimples and everything and all so I was like okay

there's something over here genetic plan now I went through about 3 months of this I think I don't remember exactly but then I decided to eat one day and the day I ate I got loose motions that day next day I said lose motion must be something in food poisoning next day I ate again a bread one it popped up you know when you're an expert in pimples one new pimple coming up you know when it's coming like I was the B of pimple technology I could design when a pimple had to come so when

I began to slowly look at this at that same time jokovic in 2012 or 11 wrote a book called serve to win and he described how a doctor discovered his gluten sensitivity and he discovered that his gluten sensitivity was affecting his endurance in the game today jokovic is the goat the greatest of all time with the highest number of gland slams his family owned a pizza chain and he gave up gluten because the doctor asked him to give it up at that same time his book came out and I had just won uh the silver

medal Olympic medal with sushil Kumar right so for me I was like full on in my Quan clinics how can we make India win more Olympic medals so the lifestyle part of my life Amir Khan had not yet turned up you know all the film stars are not yet turned up this was only shushil Kumar so I was like sports yeah we got to make people win medal and if jokovic has given up gluten and I know the gluten stop my pimples imagine what it's doing to the fatigue in an athlete so I began to

collate the testing more aggressively for sports players and one by one we started seeing improvements and how I convinced a player very simple okay you're eating your normal diet give me your heart rate measurement every morning for the next one month you eat what you want then they come back next month you're on my diet plan you're on my nutrition plan you're on my genetic plan you follow it 100% And so we saw athletes having 63 65 68 resting heart rate for a full month drop by 10 points wow 58 54 55 now what happens

when your resting heart it is lower it means your recovery is better your heart doesn't have to beat more aggressively because juga is happening in your bloodstream juga is happening such that pimples have to pop out of you jug is happening such that you get irritable bow syndrome so all of this began to be a collective decade of experience of oneon-one so I get trolled a lot on the internet say where's the scientific study dude the SCI scientific study is the one-on-one because the scientific study is a segment of a population you ask for double

blind peer reviewed blah blah blah meta analysis I take Salon I go completely through and through on the biochemistry genetic testing and now the microbiome the bio individuality of a client and then bio individualizing your food choices your behavioral mechanisms to that blueprint is actually the perfect scientific study for you but because most humans are not willing to invest in the money time or effort effort that's the toughest time and money in my opinion are the easier part the effort the psychological effort to bring about a physiological change from a cultural Chapa that you have

already received it's literally like telling a person who's born in Mumbai hey Mumbai be Bangalore you become a bangalorian it's just too difficult your character remains with you so imagine what food is imprinted to you from a very young age and you go and tell a harani lady who owns beas and beas of land of uh wheat her son was one of the fastest breast strokers in the country fastest and I told him you're Gluten Sensitive do and same with the milk I find it so difficult to convince people that you need to leave Dairy

so it's it's this battle that you have right to convince how do you convince people I don't spend time convincing people people have views what you have to do is show them that the view that they have I'm putting some doubt okay you think milk is healthy you you think Roy is healthy it is I only say that I'm a judge so if I'm a judge gluten walks into the room Sab I am gluten from wheat I am the best for the Indian population right and so gluten is making a case to me I'm the

judge now there are two people sitting over here let's say Salon you're not Gluten Sensitive I'm Gluten Sensitive gluten comes and there's a person over here who's the nutritionist does the testing and says gluten is not the culprit it is finding out your nutritional architecture man literally you get married to your food you marry the wrong person your life is miserable you marry the right person your life is amazing right many of us don't have the choice to marry Foods into our life it is subjugated upon us so I tell the younger generation you may

be born in a khandan where there are four cows in the backyard but you may have the gene so they're like but how did my ancestors have milk with the current technology and the current discussion the current explorations of people's experiences we are beginning to find out that people do not suffer in silence so for example if you have rheumatoid arthritis autoimmune disorder genetic B alopa ertia you have uh IR irritable ball syndrome hb27 Gene alkalin in spondy losis you somehow realize that if these genes or genetics need to operate at a better better level

you do not want your immunity system to be slapped into red alert and who's slapping it either the genes or the environment what is environment air water food so I decided to put my thousands of experiences of people walking into a clinic and people keep asking what's the proof when somebody ask me what's the proof I'm like please come and just do your testing now what if somebody doesn't have any problem why should they test they shouldn't test enjoy life wait till something happens and then you figure out that ask yourself could this be in

the food but Ryan I I left gluten not because of me because of with my husband he had a problem and I thought okay now this is too difficult to cook two different meals so let me also sort of do this for me I think the easiest thing was that do it for a short while just in 15 20 days I could feel the difference I had no problems but I was feeling more energetic lighter my gut was better than before and if you would have asked me a month ago go that do you have

a gut problem are you feeling fatigued I would have said no I'm fine but it's when you feel better you realize that oh my God I can actually feel more energetic in life there's another level exactly you know Salon we discover this in athletes and so I studied at Goa Medical College clinical biochemistry and my life had I not decided to get into the food or nutrition space would be in a lab I mean it was a beautiful course amazing teachers Goa Medical College teachers Hi how are you doing I don't hate biochemistry at all

I love it but I couldn't stand being in a lab for the rest of my life I just couldn't do it so I need to get out how do I get out oh there was a football field across what if I could be down there and that's when I began to experiment with Sports Nutrition how could I make a better solution for people how could I make athletes go longer and that started my own personal Trist in changing the way people uh would approach nutrition how it would affect the body so you have to figure

out that Sports athletes need to perform at the next level race cars have ABS system in it automatic breaking system race cars were the first ones to be put with seat belts uh race cars were the first one to have uh anti-skid tires anti- puncher tires all of these things were there today your car and my car has these features Sports pushes any science to the ultimate level so when we work with the athletes we take medical technology and push it to the next level so I need an athlete to feel better at the next

level so s if you had come to my nutrition clinic and you didn't have a problem I just not say anything but if you were an athlete you got to do this cuz I need you to get to the next level because I know that the next level of feeling good low lowers your heart rate lowers inflammation improves your digestive do you know even the micro get assassinated by gluten so it's like this beautiful carpet in this room if everyone walks only on one part of it it'll get worn out what gluten goes is it

so gluten is like this Dada goes into your stomach hey by I a big molecule I am a protein I am not going to break down calls up his friend zonulin now where is zonulin in the intestine it inside the blood so zonulin is this adapted molecule in the body which goes in and starts opening up your gut lining so gluten this Hefty VIP molecule daada molecule starts walking and opening up on all the arm admy particles protein amino acids carbohydrates glucose vitamins CH molecule they have to all stand in line but gluten is one

daada getting VIP treatment so over years of slapping your intestines you begin to open up these gaps which allows other food molecule gluten so now you have Foods entering into your bloodstream without getting fully digested because all of these gates open because after sometime like some guys go in now there is another security system inside your blood your immune system IMM oh coming you to be digested you have to be broken down you to be correct I but now the full molecule is coming in so so Jag so after some time zalin leaves the gate

open it's like a living in your Society the gurka sleeping there at night anyone can walk it right so after sometime everyone walks in half of the road people are now camping inside your colony because there's no security guard then the Neighbors start fighting with all of these outside campers Jag after sometime Jaga becomes Red Alert becomes a norm of the body that is called autoimmune and so when doctors start saying we don't know the condition uh it is an autoimmune disorder I'm sitting there and watching that podcast saying by Dr Sab for the last

five years doctors in Instagram started talking about nutrition in us we were doing genetic testing 15 years ago at Quan nutrition clinics we were telling people we were telling athletes to win Olympic medals by just changing the way they eat the problem is only athletes and celebrities have the discipline to change the way they eat based on science not on culture because the end goal is signing a movie getting so many crows or the end goal is winning a medal arm food is the trophy I worked really hard today therefore I am entitled to reward

myself for example I am guilty as charged yesterday the Leela I worked really hard and I came back and I said I want a pizza it was Sunday it was my reward bill but guess what I got an amazing Chef he made me a glutenfree dairyfree pizza no corn and no green peeas because I'm allergic to those two wow so maybe I don't need to be a actor or a celebrity maybe I don't need to be a Virat kohle but everybody can begin to change the way they order their food the choices they make and

that's where I wrote the book because you know at the end of the day someone can just pick it up and like em my gluten intolerance so with the stories you kind of join the dots so this one kid who lost his eyelashes alopa ARA so your hair starts falling off and the moment we cleaned up his diet his eyebrow his eyebrows grew back right so sometimes people are like and and specifically I want doctors to hear this it is in your food ayurve has always said it is in your food absolutely but unless we

convince people that in addition to medication if you don't change the DI like my dad said to me recently my sugar is under control I was like Dad it's not under control who told you it's under control Dad if you're listening into this you still take medications the medicine is controlling the diabetes you are not controlling the diabetes because you ate those chues I put three chuckes in your plate the other day and you ate all three you're supposed to eat only one so got you so at the end of the day we're not able

to control and then we use medicine to control it so if you layer your behavior in life and the thought process to everybody listening in your body is the most expensive real estate you will ever own this is my tagline now how do I treat it right so when I go to my mechanic when I go to my mechanic it's my doctor right so my doctor is like why are you here dude my dad has cholesterol problem I checked his genetic test we've got three heart markers he's like yeah but I just did your scan

I said what's your problem in life I want to do the scan again is there an anomaly because I'm so stressed out doing so many podcasts and so many diet counseling that stress the epigenetics the environment on my heart is giving me T diet you don't worry I'm taking care of diet so I think people should understand that a diet plan is a very negative term assassinating gluten or dairy is for you to take a judgment only after you have said ke by so people I think once they get to the first step am I

expensive and saloni the Clincher for anybody listening into our podcast do you live in your body as a landlord or do you live in your body as a tenant 99.99% of the world's population lives in their body as a tenant they'll buy these amazing branded bag shoes phones laptops guardis houses but when you living in your body you're behaving like a tenant yeah no I I absolutely loved it and I think we we really need this uh it was there's very another interesting piece about the book I mean I can see it on the title

of the book the word play with eess uh right and I would want to sort of also Deep dive into portion control as a subject uh where do I start first of all the human race Salon is eating too much industrial revolution has taken us to a level where either you have enough of money to eat or you don't have money to eat the consumption Survey of India in 1991 showed that India was spending I think about 56 or 58 rupees towards food out of 100 rupees in 2022 it dropped down to 40 rupees on

food meaning what uh we've got our disposable income has grown larger so earlier huge chunk was towards food so if you go back two three four decades parents grandparents decades there was the entire budget focused only to making Roy being met so those who got affluent those who had little bit of disposable income we realized from maybe 500 to, years of POS whatever the reasons whether the British rers Invaders crops could not grow failing famines blah blah blah all of the stuff food was not like how it is today at to push off a button

right so we ate lesser in the past centuries which held us healthier we died because of communicable diseases today we are dying because of lifestyle diseases of which food is the True Villain now why are we eating more more we're eating more because culturally in India wealth now in the last 200 years was being measured either in the Raja form or the rest of us the Raja showed the D the rest of us showed it in the form of food so how do you display your wealth your love your gratitude somebody came to your house

you fed them it shows your Prosperity it shows your wealth this has been ingrained in generations of Indians you're insulting me if you leave food on the plate there's an insult there because people did not get food and that's technically correct so what people didn't realize is somebody else was serving you so they did not understand your capacity to eat so this whole journey with understanding how India's eaten over the years is food is the god food is the Maharani and you invited her into your house and you never told Maharani when she entered into

your it's a slap so once you started getting into this behavior and mothers propound this Behavior double why because if you look at child mortality rate rates in before the birthing process that is during pregnancy and at child birth was very high in India you know the story right Vincent Churchill diverted grain to another part so millions of Bengali could could staff and so people were dying because they didn't have food mothers were I wouldn't say killing their children but there was no opportunity so if you could then tell your prospective daughter or daughter-in-law carrying

a child eat for double you're hoping that when you're sing double she'd eat a little bit more because she as a woman now is becoming a mother and she needs to see the health of her family so double family so the mothers who were already the grandmothers use the thing double double this is my analysis of the whole thing this is not in any book or anything no I think makes complete sense I mean you go and ask a grand father biscuit for example right biscuit was the money it was a dessert exactly and now

you have like this 5 rupee packet biscuit that everybody is uh eating right so I'll share an interesting statistic I told you about the consumption survey so in 2022 we were spending 40 rupees out of 100 rupees on food we are now spending in that 40 rupees 10 Rupees 80 Pisa on processed foods and beverages which include all the junk food and only 3 rupees 80 Pisa on fruit and 3 rupees 80 p on vegetable and Cals expenditure pulses DS or legumes between 1999 1991 or 99 no 1991 I think it was and now has

dropped by 5 to 6% so India is eating more but the wrong food which is the junk food and the nutritious food is actually going down so your analysis is very astute in fact I actually made a video one day um to the Finance Minister saying that please allow 25,000 rupees tax DED deductible expenditure on any health foods or Services of the dietician Services of a trainer or Services of a physiotherapist because more and more people if they go to the physio they go to the trainer they go to you will stand on that weighing

scale they will give you the knowledge so until you get thater from a medical professional you're like be boss I okay I'm healthy Prosperity right so I think if India's to wake up and people like you and me are doing things like a podcast who's listening in Rich India middle class India but the poor are like byav Ro I need packet of biscuits I need all of this thing the problem in this is the incidences of diabetes hypertension um cancer these three are so high up there that it will affect the GDP of the country

so the future governments will have the youngest population youngest population but the number of Lifestyle disease will be the highest in the world therefore we'll have the sickest youngest population who now needs to change the way they eat but they haven't realized it so medicine and hospital care is going to be the highest dragging down the economy of the country oh my God that I I just so sad to hear the way the way you defined it um and and so mothers need to do the their bit double 400 calories it is the god-given right

of the mother to become the nutritionist and know the portion control a child will know when to eat and how much to eat help us understand what is a good portion so let me take it from this okay you have the genders the male and the female gender and from a biological perspective um the muscle bass ratio in each of the are different so like men will have lesser fat percentage and women will have more fat percentage so when we construct a diet as a nutritionist or a dietitian we look at the energy expenditure and

the BMR of a person so in simple English for everyone which one requires more petrol bullet why does a bullet require more petrol more power more power bigger engine so you are coming up to me BMI so the BMI the body mass index the basil metabolic rate so when India begins to buy weighing scale or doctors begin to keep weighing scales in their Clinic which give the body fat percentage and the muscle percentage the weighing scale will give you the BMR basil metabolic rate engine idic speed to imagine the bullet going to the signal huh

to the bullet is there D D D D D D D D D scooty come is scooty still in production no I don't think so no it's out of but let's look at one smaller vehicle right so when that's standing at the signal you're not going anywhere it's still consuming fuel that's called engine idling speed human body BMR is a engine idling speed so now once let's say you have 1300 engine idling speed minus 18 00 I have to measure b00 fat CH you're asking a food scientist to give you a portion serving but it's

like telling doni makes sense so accordingly I plann my strategy so it to give a person a immediate portion serving is very difficult but I always tell people eat to your heart's content Salon do you know what's the size of your heart you must have been taught in school right close your fist huh close your fist eat your heart's content now that is the amount you need to put on your plate three times a [Laughter] day right and sometime that portion is also calorie dense dense full calories Zero nutrition maybe the PED will say prot

but we'll come to that on the other side I give you 50 g of darad paa 50 gram of cucumber cucumber is not calorie dense L cucumber hey by I am 80 90 calories come 20 calories but see that you have eaten both at 50 g so people need to [Music] understand cucumber 3 cages of cucumber can also affect your gut it's healthy and eating just one small tiny piece of Paya is not going to harm your body problem button you see today when you order what is the biggest problem I had a Biryani yesterday

low oil Biryani dairyfree Biryani yesterday I told the chef I need to eat 140 gram of Biryani portion serving pet 600 gram now M Ryan don't leave any food so many people go to bed without eating food to 140 say 400 400 g b so restaur also has to be profitable double I think we shouldn't blame the restaurants right at our homes we a lot of us have food right there and we keep taking a second swing and a third swing without being very conscious about the you know the food the portion is done and

we are done and we should get up many years ago um food used to be served at our table before I started my nutrition clinic so the housekeeping lady would bring it and keep it on the table I come from a simple middle class family but that's how we ate in Goa with Cutlery Fox spoon and everything so food was brought to the table and my mom would do this and on so we continue the tradition and every Indian household who can do it does it there's a problem in that exactly you could take the

next serving next serving no energy expend but Jo so we' got to figure this out that if you want to be healthier you don't need Ryan Fernando you don't need gluten avoidance you first need to start BMR bullet scy boing jumbo J you figure it out what you are I think if India begins to figure out that part The Next Step will be I now know how much to eat then the next step is what to eat what to eat that is where Ryan Fernando comes in Dar P versus cucumber 100 G is 380 calories

Cal I want people to realize that people are not reading nutritional [Music] labels when do we look at nutritional labels we look at nutritional labels when you're getting a slap or you're educated your body is the most expensive real estate you should say boss are you worthy to come into my body is it worthy to come into the body right rather than tasty enough to e yes exactly uh I have few questions on the gluten piece right would want to go back to that um this gluten intolerance and this gluten insensitivity or gluten sensitivity um

what is the difference between the two see basically gluten intolerance would be something like you cannot put a piece of gluten into you you will get one solid T like I have gluten intolerant I will have loose motions I will have headache I will have a bleeding nose after 3 days body doesn't agree with it it's massive it's painful gluten Sensi is very simple like you said no I stopped gluten and suddenly there's one something I felt good and all that stuff that's a sensitivity got it and then you have celiac disease which is uh

a very severe form of gluten allergy wherein if you you eat gluten you could be hospitalized and worse still you could die by what is known as a shock antic shock so fortunately India doesn't have a very massive population of celiac disease but um the reason I wanted to make gluten as a story and more sensitive it was my personal Journey cuz I don't want a teenager to have bad skin you know you're 13 14 years of age and you're getting pimples your Mom and Dad should get it I think it's in the milk I

think it's in the in the that's the conversation that should Happ in the that's a conversation and once that conversation happens the next stage is can I avoid it for three months and see if your skin clears up I had thousands of teenagers WR in saying so I'm like hi you know I'll get that and I'll send on Instagram hey this is Ryan Fernando and then I'll get some trolling and jum out how can you say that we have eaten Roy for so many centuries and all that stuff I am not being paid by the

wheat Lobby or the milk Lobby or or or some other Lobby to promote uh my uh hatred of it all I'm saying is as a nutritionist I am a judge of every food some of the gagi that happens a lot of people is dairy and wheat so all I tell people is K by if your teenager is suffering just allow them that period of time to do what we call as a food diary noting down and elimination diary elimination means don't eat it for 90 days yeah and I think the easiest is to eliminate and

observe uh right if you see that change see that difference uh and distracted but when the t comes really badly so I'm what I'm saying to you is that pimples are considered natural hair loss is considered natural motapa is considered natural it's not lifethreatening and that's why people take it literally with a pinch of salt so we want to educate people that okay fine testing now somebody will ask me why should I test why should I spend 10,000 rupees to test are by your mobile phone is so expensive why are you buying a mobile phone

that has features which can build a spaceship we're just doing a podcast no why do we need a camera why do we need a camera which is SLR status by the which Wildlife are you going to shoot it so my thought process is humans want the best of the best so when it comes to nutrition why not figure out the best of the best for your body by doing the necessary analysis or testing ran what are your personal ways of controlling food quality right because sometimes I I mean I'm eating fruits and vegetables and I

understand eating raw fruits and vegetabl is good but then one sort of tends to think how much of this is harmful versus good versus you don't know what like you said even with the organic tag I really don't know I have my own doubts on the organic practices in this country um right so how do are there any small tips tricks that we can pass on to people to ensure better quality of food so the first things first is that your Staples your grains legumes pulses try and buy organic now I know you will question

that it is susceptible but there are big Brands out there and these are Big multinationals to our Indian good quality Brands who are now investing recently I saw having uh organic ATA I saw bringing in something 24 Mantra uh I have no affiliation with any of these Brands but I'm watching their good practices number one number two is in the ignorance of saying that I do not know that they are organic I choose to buy the one with chemical that one and zero is a Nob brainer my choice will be going towards organic but sus

but suspect right and then I figure out my treatment of that food in terms of washing it cooking it and how frequently do I take that so this's is beautiful app down south called farmizen that brought together all organic farmers and they produce organic vegetables and fruits never met any of those Farmers the app the story is brilliant uh the vegetables and fruits come on time but there was one thing I realized my housekeeping one day came to me and [Music] said but I'm buying organic it's not beautiful it's wrinkly it's crumpled sir I've heard

the same thing in my house by the way and Salon if you remember one thing when we went to our dad Ma's house can you go back to that memory there used to be one plastic Jolly mesh on top of all the fruits on the dining table and we used to get those fruit flies so dadima would have that jali to put on top of foods because fruit flies came why did fruit flies came in in the last 20 30 years ago they were using lesser pesticides and insecticides and now every one of our fruits

and vegetables are aggressively sprayed because they're being grown at another location and they have to survive in a city for 5 to 10 days so from that perspective I've seen the food that I bu organically spoils faster it may not be the best and purest organic but I'm hoping that entrepreneurs like you and me who are intellectual and have certain levels of ethical practice where we can drive the businesses to educate India and India is also saying you know what I'm not going to spend uh 50,000 Rupees on alcohol this year I'm going to divert

that to buying more organic so this is the basic hack for everybody and how would you come to know just do your C reactive protein and ESR levels blood test do it at the beginning of the year 6 months and one year later and just check your food don't look at quantity don't look at timing don't look at what you're eating just go organic you will see a drop in your inflammatory markers unless you're getting cheated by that brand now that's something I think our government and our policy makers have to bring in that the

farmer needs to also begin to grow more nutritious food less chemical um overload on them um Dr and we understood about being glutenfree we understood about uh eating less but let's say in a plate right where let's say in an Indian plate where there's Roti sazi Dal all of it uh I really want to understand two things one what is healthy and what is not what to eat more and what to eat less so to really understand this we have a Tali here can we have the Indian Tali here I thought I could smell food

so we have a typical Indian Tali here this is Rice Roy uh some subzi paneer a mix wedge Dal some fried batata gulab jamun onion two cups of rice and two patas and a glass of Chas now let's I need you to sort of remove things from here okay so the first perspective anyone looking at a thali designing their own Tali or ordering a Tali is this who am I am I a laborer am I a delivery boy am I working in the hot sun am I climbing 20 flights of stairs in the whole day

or am I sitting here as a desk jockey desk jocky all of us so most of us in India who are watching this podcast are Des joies if you into manual labor first of all this Tali will be correct if you're into manual labor now let's understand why people who are Des joys what could be wrong in this the first thing is when you are a desk jockey what are you using your brain and you're using your fingers not much movement so basically you need your brain to function with carbohydrate chiefly glucose in this the

carbohydrate comes from your Roy and your rice but I'm using only my brains and not my muscles so the quantity that needs to be defined is as I said earlier the weight of the person in the BMR so I could be 70 kgs but somebody else could be 100 kgs so a 100 kg guy who's not trying to lose weight could do with two servings of rice but a 70 kg guy could do it only once serving of rice now if I want to be a little bit nitpicky by white rice IND glucose I need

40 fat depit white rice can be also responsible for high triglyceride levels white FL can be responsible for highy triglyceride levels so am I a labor am I a des Jo no sorry it's not even full fat full oilc calories one molecule of carbohydrate four calories one molecule of protein four calories so suddenly your parata is dasas Singh heavy hitter right so now what I'm thinking is does a d jockey need so much of Roti and so much of rice so if I come and analyze the person if the person is with cholesterol pot belly

20 kgs over India how will you know your overweight do your BMI body mass index it's a ratio of your height to your weight I'm sure you can calculate it and give them the calculator down below now if you're beyond 24.6 BMI you're considered obese by the medical fraternity I'm not a doctor I'm a nutritionist so we have said are by that's a waste forget BMI go with fat percentage the Indian meal should be between 15 to 20% fat the woman should be between 20 to 25 you can increase that and say that okay but

when men cross 25% body fat and women cross 35% body fat that's when alarm Bells go off for the carbohydrate content in your diet because you're eating too much of carbohydrates liver Salam bra FD deposit so we are spending less that some movement is less and we are depositing more or saving more so what I would do is I would change my rice or eliminate my rice into millets or brown rice I would take my maida based paraa and go with whole wheat parata or I would go with millets joar B we have forgotten how

to eat a joar bajra and then the reason behind it is ease of preparation it is easier to prepare a MAA based wheat parata then to make a joar bajra Aman type of chapati also what happens most of the tales are the the parata and all are not prepared Taza Taza immediately it's prepared about half an hour 45 minutes earlier so when you take the Roti out it becomes poed when it's joar Baja so could you find a place that would give you more of a millet based uh chapati go small on it now the

other things over here the the palak paneer you know I got trolled for making a video on how palak and paneer is a wrong combination for only people who have hemoglobin problems or anemic but otherwise for everybody else perfect amount of protein some greens is there in fact this and that sag is something that I would put there as the I phone of this dish as the Rolls-Royce of this dish as the best option the batata Vada we will gravitate towards that because when you are stressed out the human tendency is to ask the brain

there is a thing when you take oil and you take sugar it activates the pl pleasure Center in the brain so you're not eating out of the nutrition in your body you're eating out of pleasure and the same goes on the opposite side for our gab Jam gulab jamun should you eat a sweet well I would check if my office had ants by storing that to eat it 2 and a half three hours later Char time right maybe at that time I would eat it I'd give a gap so if I eat this meal right

now and I give give a gap of 3 hours and then eat my gulab jamun that's healthier than eating it along with my what I'm trying to do is I'm trying to distribute my resources whilst not denying you the Primal pleasures of eating a dessert but is there a signs of insulin spiking absolutely because if I eat I'm anyways eating carbs Etc which is anyways going to convert into sugar now so if I park my gulab jamun for 4:00 it's better off is that the logic so that's how I want to let India understand that

the next 10 years are going to be very exciting you see uh up until 10 years ago people drove on the roads whatever speed they wanted correct now what they had on the highway 60 80 100 the board is there people I will eat what I want I will drive at what speed I want the moment they put camera and they started I got fined in Bangalore just last week I stopped the car on the zebra right and not one day two days in a row until I got a fine I like ran look carefully

when you're driving look carefully there's a zebra stop before so now when I drive I stop before but it cost me a fine where am I going India with this when you put a CGM device a continuous glucose monitor on you even if you're not diabetic you get mind blown what food does to your sugar Spike cuz I Chapa but before that how can you figure it out when you put so many calories inside of you the sugar Spike begins to show on a c jum now let's assume Salon nobody has a sugar Spike monitor

on them how do I know whether it's right for me the human stomach is a big bag every day if you eat this bag will expand keep looking at your weight when you first came to work when you first finished college first year second year third year fourth year of college when you went into your first job first year second year third year fourth year fifth year sixth seventh eighth year of your job is your weight going up every year is your weight going up India your weight is going up how is it going upali

is not bad you have not figured out what is the portion thali is not created by dad ma mama for you thali is being created by a commercial entity to feed you we have taught don't waste anything in this so I would remove out the Bata Vada okay then the rest of the stuff I think what is that that is a subzi yeah and that's there a d and what would that be that's like a Bui or something yeah looks like a tomato based I think I would go so I would go with everything in

this thali if I had to rechange I would remove the batata wada I would remove the gulab jamun I would remove the rice if I want rice because I'm feeling little fatigue I would do this portion of rice if I'm in weight maintainance but if I'm in weight loss sugar reducing mode cholesterol reducing mode I would not do the grains so what I tell India our ancestors ate this much of rice this much of Dal this much of subzi now what we need to do India now needs to do this so change the way you're

eating and you will then see the wing skill keep by I am holding my weight then what you can do is buy an advanced Wing skill which gives you fat percentage if you come to my house Salone at a party I have a lovely weighing scale it gives visceral fat fat and now visceral fat is a fat internal near my stomach near my kidney on top of my heart now I've been in Medical College and I remember in the aut autopsy we saw visceral fat on a heart and it's a very very ugly looking thing

it is yellow like black on top of your heart the moment you see that you realize you need to eat healthier now nobody goes inside so the visceral fat scale is there so what the scale does it says by Ryan Fernando you are 48 years of age you stand on the weing scale your metabolic age when you get off the scale is 33 because your visceral fat is three now the same uncle Ryan Fernando when he stands on the scale he's looking at his visceral fat and it's 15 then the weighing scale by 65 years

Uncle so we use some of these small things to help people make better choices on the food that we go on to them the Char or buttermilk is good as a probiotic unless a person's allergic to Dairy otherwise it's brilliant by the way people who are desk jockeys can survive only on the poock paneer the vegetable subzi and the CH so I I mean if you had to sort of if you were forced to eat lunch out of this Tali you would just eat palak paneer the vegetable and Chas and be happy yes please also

understand one thing is the human race has been taught to eat breakfast lunch and dinner from the Industrial Revolution point of view because because people worked 8 to 10 hours in factories we were taught in Medical College that's the way you feed people but now when you look at research and data on different diets coming out including the omad one meal a day diet people have improved biochemistry improved age in their telur when they're eating one meal a day you've been trained as a baby to eat three meals a day but we have had medical

cases where it has taken us just 6 weeks to unravel your eating behavior and now those people eat one meal a day they know their calories they know the nutrition in that and then we saw start seeing people beginning to lose body fat why come to my clinic do you remember in the pandemic everyone did intermittent fasting what is intermittent fasting she were too lazy to get up and make breakfast so you like bye let's eat at 12:00 directly so you ate at 12:00 and 7:00 Maids were not coming and so you didn't cook that

much I made at at at lunch time I eat at dinner time boom boom boom boom boom boom people started losing weight intermittent fasting is very good the human race is just eating too much and food is the driver food is the driver of psychological gratification happiness instant happiness Ryan that sort of brings me to this topic of snacking I hear two things right one is people who are promoters of intermittent fasting who say that you should eat less um give break to your gut um um and then there are folks that say eat every

2 hours um even they say eat healthy and nutritious and uh but there's this concept of having mid smaller portions of food more often which is a better approach according to you as I always take the stance of a judge a nutritionist judge I never pass judgment on which side is better let me expand a little bit for you when somebody is wanting to eat many small meals what am I looking at I'm looking at their blood chemistry levels I'm looking at is there any loss of muscle mass see when you eat small small meals

it could be because you have a digestibility problem acidity problem or you know like in AR you have Kapa P wat different types of uh body types are told how to eat so I do not shoot down eating smaller meals until I put a CGM on you and see that you're getting high fluctuations in your insulin level or I'm stabilizing your insulin levels second is the design of those frequent meals so when you categorically make it more nutritious more healthier in smaller frequent portions and that agrees with whatever medical condition or health condition or weight

goal that you have then that could be a thumbs up for you parallely you could be a person who wants to lose weight and you may want to do only three solid Meats in the day or one solid meal in the day or six small meals in the day again the the Crux of the success comes in reducing your insulin resistance reducing portion to a level where satiety is being met so let's play this out okay I've got Ryan Fernando eat three meals a day I eat one meal at 8:00 1 meal at 1:00 and

another meal at 7:00 but between 8 and 1 I start feeling hungry at 11: CL now I get indisciplined and Order batata or gulab jamun right so then I understand the character of mine is there is something that is pulling me either psychologically or physiologically to eating in that so the whole eating pattern clock and the quantity is a trial and error with yourself over a 3 to six month period and therefore you will get different types of people on the planet you'll get snack you'll get voracious 1 M you'll get voracious 6 M and

the job of a nutritionist is to figure out not to tell that person you're right or wrong but to identify what could be the problems currently in the eating pattern he or she has and what could be the future problems that come in but if you still put a gun to my head and said what's best and we were living 2,000 years ago you'd be blessed to get one meal a day because you'd either hunt your food or your food hunted you right so I think in that that kind of answers yeah I think basically

if you got one meal a day you would be happy now what's the problem there's so much of distraction temptation is also very very high so getting people to resist it when they have no problem why would they eat one meal a day you have the money you you say it's my god-given right to eat this I don't have any problem let me enjoy my life let me live as is by the way over the years I've figured out that a lot of people eat more because they have breathing problems wow breathing is connected to

I so when I breathe very well short breaths my breath hits the top of my lungs so the sympathetic nervous system flight or fight always stress stress stress short breaths short short breath short breath short breath short breath the moment I'm exhausted tired I take a sigh when I sigh I hit the bottom of my lungs which is the parasympathetic nervous is the calming system you release more cortisol and adrenaline in the top part so more stress means I will because of my shallow breathing have my brain LTI into feeding me more because my heart

rate is going too high research has actually shown people who did not sleep well the previous night will require more sugar in their teas coffees and food because the more sugar is the evolutionary form of saying my heart is beating faster today because a tiger's chasing me sorry sorry tiger is not chasing me I didn't sleep well last night because Netflix was chasing me no you're absolutely right when I'm sleep deprived I crave carbs and sugar and I I think my most unhealthy days are the days when I'm sleep deprived due to something if India

wants to beat the temptation of junk food all you have to do is sleep 7 to 8 hours for 45 days continuously and tell me if your junk food craving stops or not wow I think this is the takeaway that everyone needs because we all know it's bad but then there are cravings and we are sort of stuck in that cycle wishes cycle of what to do and how to get out and the solution is sleep is the new diet in my opinion Salon did you know that there was this study um in Upsala University

in the Scandinavian countries where they fed people junk food and saw how it affected their sleep and they found no difference in it affecting the sleep so Saturday Sunday you go eat your junk food it doesn't affect the duration of your sleep you'll go to sleep on Sunday night you'll sleep you'll go to sleep on Monday night you'll sleep you ate junk fruit Saturday Sunday when I I read the study I went in a little deeper as a sports nutritionist what CAU my attention and I went whoa people should not eat junk food on Saturday

and Sunday when they have to be very creative on Monday and Tuesday why when you eat junk food apparently the quality of sleep so you have the light sleep you have the REM sleep and you have the Deep Sleep the sine wave sleep the S SWS sleep happens in the first three hours hours of the night when you eat drunk food or you consume alcohol you miss out on your SS sleep which is a sign wave sleep on sleep studies conducted they found out the longer your s SWS sleep the greater is the secretion of

growth hormone which has an impact on your stem cells what are stem cells Snow White Snow White meaning Beauty you know they say did you get your beauty sleep eating junk food drinking alcohol India on a Saturday Sunday don't get you to become beautiful on Monday and Tuesday in the figurative and every sense that I'm saying it so guess what I do my cheat meal the day before my legs on Friday or Thursday because I know I'm going to burn that off I know my sleep's going to get affected but Saturday Sunday I get my

beauty sleep this is very very important and I think there's this this huge weekend culture where people I I mean I personally I think I'm quite healthy Monday to Friday it's the Saturday and Sunday where things go uh hayed I'd like to paint a picture for you salon and you'll remember me every time you go out partying on Saturday Sunday you are a Rolls-Royce you can't change this rollsroyce your dealer from where you bought your rolls Rices said Madam this is the most expensive vehicle on the planet you own it you are the driver you

are the landlord please do not take it off-roading Salon is like yes sir I will not take it off-roading it's the best vehicle in the world guess what Salone on Saturday Sunday you decide to go off-roading the car is really good it'll survive one two three decades fourth decade you take it into the dealership Madame Salone you've been off-roading quite a lot the left bearing is not working well the Pistons have gone uh the fuel lines are not working well shock observers are gone right right Salon you're supposed to carry only four people in this

car you're kind of carrying like 100 people in this car what's with the weight load why is your shock absorver broken are you driving off-roading too much eating badly not respecting the most expensive vehicle you have is the thought process that that on one hand I am let's say an advocate telling you please eat healthy on the other side there's an advocate Salon you have you have worked really hard Monday to Friday it is your god-given right to party and rry and put all the good quality obnoxious material so that you have brain pleasure but

your body is crying on Saturday and Sunday so for me when the alcohol industry the food industry they talk about your health wine is never good for your health that was just them trying to Market it people come in and say this food is good for your health like recently there was somebody saying that could you promote quinoa as a higher protein grein I'm like it's kinwa right rice is rice kinoa is they're all vehicles for me one may be better than the other but to tell a person that this is going to cure your

disease I think what people need to do is just come back to the essence of can I just respect uh what I put in my body and one teenage girl gave me the most beautiful line ever she said and she calls me Uncle Ryan she's been with me from like a small kid Uncle Ryan I just say this to when the plate is put on from me are you worthy to enter my body I was like that's the most powerful thing a teenager could ever tell me so when you make those decisions about food when

you're placing the order like for today I am not having a lunch why am I not having a lunch because when the lunch comes and I'm not in control of that ordering I am now suspecting that lunch is is it worthy to enter my body now you may argue with me saying that no but you know you've been here since morning and it's lunch time I'm like the human race anyways eats too much I can hold off for another 4 hours I missed a meal it was like me and you living in ancient times and

we didn't have a supermarket we didn't have the e-commerce apps we didn't have home delivery we didn't have daas we didn't have restaurants we just sat in a field and watched the crows okay today there's no food right so yes it does sound boring but I sit on the other side of fence where cancer patients walk into my clinic obese people with bariatric surgery walk into my clinic breast cancer people walk into my Clinic diabetes dime by doesn't walk into my clinic BP and hypertension is like it's like the bacteria in the human body there

are that many people having beep and hypertension um skin problems skin problems are so rampant in our country that it's not funny the younger generation is got so much of skin problems and they are in denial men are getting Bal at younger ages you walk into a any U you know I I I do a lot of um people watching so if I go to a mall know my wife will go into a shop I'll stand on that glass tril in the mall and I look down and you'll see the youngsters getting Bal now you

know what is the average age of a tria customer not really 27 no 27 I would have expected 37 and that's where diet plays a key role because you're studying hard working hard Landing that super job working really hard in that job but putting anything into your body and help affecting your skin affecting your hair but I hope that the message gets out that I'm not against food i' eat a packet of lays every now and then I'd have a single malt every now and then but the number of incidences of exposure are controlled by

me because on the other side when I take my father to the hospital he didn't have Google in the awareness or Ryan Fernando to educate him about what to eat when to eat and how much to eat so Ryan I understand that one should eat less and eat less number of times but sometimes you feel hungry in between and for me that's 5:00 in the evening where it's still not dinner time but I'm hungry at work um and that's when I make my mistakes um can there be better alternatives to snacking so snacking basically means

you are hungry why are you hungry at around 5:00 because Evolution has made you in such a way that you eat before Sundown because when we did not have electricity you didn't go hunting for your food you stayed within the Enclave of your village otherwise the hunter became hunted in the darkness so we in India now eat very late stomach is still on the old evolutionary cycle so eating at 5:00 means India need needs to be far more cautious because at that time you are at office you're at the end of a day you feel

it's your god-given right to reward yourself you're earning a little bit of money you have the e-commerce apps you can press a button and get Samosa Bata kachori uh Jal murri you can get uh chuda you can get all the possible sinful snacks and the portions that are being sent to you are gigantic what I normally advise my client to do at this point is have green tea chamomile tea and I do a trail mix salted pistacho with some raisins so you get the salt and you get the sweet and you pack it in a

zip log and take it to your work because then you're portion control because like if you keep the whole trail mix uh which is sold in 200 g packets and you are on a stressful day you will eat just more than you really require which is actually 5 days requirement I always tell people 1 hour of walking is 180 calories an average 500 p.m. snack is 300 to 400 calories so you lose the battle in weight loss or healthy weight because of this 5:00 p.m. snacking now people say oh I have got this craving I

have this and that what is craving Salon craving is if you and I existed 10,000 years ago if we got a craving we'd eat dirt or we'd eat fruits Sweet Sweet Craving sweet in that time was only a fruit so you'd go on hunting for mango tree oh eat mangoes got your load of vitamin and minerals for three months and hopefully it would sustain you for 2 three months in today's day and age the breakfast lunch and dinner that we eating is nutritionally deficient either because of your choice of food or the farming practices on

how it is grown and so the nutrient density quality is gone for a toss so your body is already on the back foot and then you have have these stress markers coming in which is your brain activating at high frequency this is multitasking and all so you're going to consume a lot of glucose so if you've eaten a meal at 3:00 then uh within 3 hours it's going to digest out the brain's going to be like this person's brain requires constant glucose please get me more uh food sugar craving and finally I remember watching a

documentary on um Animal Planet they showed these leaf cutting ants and these leaf cutting ants would cut up the leaves and take it into the hive and the fungus would grow on top of the leaf and the Ants would eat a certain molecule released by the fungus which made them very happy now in the human body when we take too much of sugar imagine that Sugar going into your gut and growing fungus inside and the fungus releases a certain molecule that tells your brain by Sugar Sugar B though sugar comes in so a snacking is

an addiction good wallet purchasing capacity I am entitled to press any button on an e-commerce app and I'm unaware of any nutritional deficiencies that I may have now you slice all of this together it's one major addictive problem and the solution is to tell a person how you know have a trail mix not easy starts in Psychology moves into physiology so I think when people are snacking the only thing they can do is drink more water electrolytes check for magnesium deficiency check for insulin resistance and have a goal that is more powerful than your taste

buds so like an Amir Khan Shahid kapura Anushka Sharma they're going to be shooting on a set like this they're going to be craving something at the same time but they know tomorrow they need to be presentable in front of the camera and not tomorrow for the next 15 20 years so they will do the right thing I think that's the most important to sort of have a goal which is larger than just the instant gratification of absolutely I I really want to move now into this celebrity piece right um and I I have been

waiting to ask you this you've been working with vat kohi Anushka Sharma Shahid kapor all of these folks how do they really have such an amazing body and do you get normal people coming to you and see [Music] sayap what is your sort of reply to that so obviously I worked with all of these film stars at some point in my career many of the plans go on for 6 months to 1 year to 2 years we teach them how to eat correctly what have I learned from them the discipline between an arm admy and

a verat Koh is completely different you see in athletes and film stars there is a certain mindset that you need to achieve and once you achieve you need to sustain it's very simple Salon to that topper in your class I was not a Topper but I remember that topper would go home and study every day and I would go home and watch TV right but today because I need to be the number one nutritionist in the country whilst an IPL match is going on I'm reading three scientific papers now when I tell somebody that if

I'm not studied if I'm not prepared it's not going to give me the necessary ability to be a better nutritionist so these film stars yes they're blessed with good genes um they're blessed with Talent they're blessed with opportunity which they create themselves but to turn up every day for example Shahid kapor is getting up at 4:30 in the morning when he has to go for a 7:00 shoot and whilst you and I are sleeping in bed he's already finished a workout finished his cold plunge done his meditation and breathing had his breakfast sitting in his

car when your alarm and my alarm is going off wow so the thought process over here is if you you want something you can do it the other thing is all the successful people that I worked with all have coaches with them they have a makeup coach they have a fashion coach they have an acting coach they have a nutrition coach everyone's a coach in their life right so they've built this system now many people turn like I don't have the money that these guys have to take and do what they do putting food into

your mouth doesn't require require money it requires willpower and the difference between an arm army and celebrity in what I see the difference between Army and a sportsperson is the desire to Excel and that desire to excel translates into I need to be disciplined for my own benefit and that is the difference between a celebrity's thinking and an arm ad's thinking I think very beautifully put because my next question was going to be should a 9 to5 arm admy person even strive to you know look like them or be as fit as they are and

I think I don't want to ask that question anymore because um I think their life is tougher than us right the hours of shooting that they have it's not 9 to5 as comfortable as just 9 to5 you know I once went home and I was telling my wife I don't envy uh the celebrities at all their schedules are cre politicians people like to put down politicians I do many politicians nutrition plan you know Salon the politicians don't get time to pee they don't take time to drink water because they're going from meeting to meeting they

they stop somewhere they can't even look at the phone the PA is handling the phone for the wife so like bring the lunch to me literally many of the people they're being fed the lunch because they're doing 20 other things the question here for a 9 to5 is this will changing your nutrition have a profound effect on your productivity the answer is a resounding yes we worked in a Fortune 500 company when I was uh the chief nutritionist in my clinic and and those were the days when I went at the ground level and sat

in a Fortune 500 company I'll give you a simp simple change that we did okay we did a questionnaire of 100 people and what we found out was that one of the most common symptoms tick marked was constipation so 100 people around 60 plus people said constipated and then we went in and did their uh nutritional counseling so it's a it's counseling means we talk about what do you eat when do you eat what's your schedule like what's your wake up time what's your sleep time uh etc etc what do you like what do you

not like which foods agree with you which foods don't agree with you we figured out all of that and then we go head to toe starting with dendra going through the entire digestive system going into skin muscular system everything we ask all the questions and we found that constipation was common and one of the questions in our survey was how many glasses of water do you drink in a day now what we found out was after the team of three or four has sat down we saw that were 60 plus people 60% had constipation the

water coolers were far away they had no personal water bottles right so all we did was a process of medical diagnosis said that you're not drinking enough of water so your stool becomes Jada becomes tight and so it's a dehydration problem so we brought the water coolers to the closer to them on each floor and we provided them with personalized water bottles so that they could track how much they drink 60 plus dropped down to 28 in the next quarter surve productivity improved we were not able to Benchmark it but if people are pooping better

imagine when you walk through that door in the morning how happy or how sad you are and so if you have an angry boss at work sometimes they just say give your angry boss a banana or ask him to drink water or ask him or her to drink water because at the end of the day productivity in the workplace is keenly dependent on your nutrition strategies so you are the celebrity of your life in your workplace now I'll give you many CEOs cxos who are not celebrities they get up in the morning they work out

they do their breath work because you know what one CEO said one CEO said this to me he said Ryan I'm 52 53 years of age the average age of my team is half my age with the Advent of Technology every every 20 to 30y old has the tools to be a CEO so how do I Inspire them I can't Inspire them with my experiential wisdom I can Inspire them by being motivational and how can I be motivational if I am unhealthy unfit I am dozing off in the meetings where they are presenting things to

me and I've lost train of thought so you need to become an Olympian in your workplace because today assume let's say x is your salary and you want to go to 30X tomorrow do you do it in the same body or do you do it in a body which is a celebrity body and that is reason enough that every 20 to 30 year old out there should become the celebrity of their life and enroll in their own mapping of how to be become a celebrity for what they do I think makes so much sense um

and and being healthy is sort of you know the ground uh fundamental that one should focus on like You' have been saying multiple times that's that's what we should invest in and that's what uh matters right the most expensive real estate but do you think some celbs just look good and are not really healthy and I mean I see these celbs sometimes transforming their body to six packs for a roll and then gaining weight for another role how do they manage this so we do have chemical visit happening and when I say chemical visit what

happens is you have both medicine and you have herbs and nutritional supplements which when the body is aggressively put uh into a strangle hold now could be good bad or ugly they recruit the best doctors the best nutritionist the best plastic surgeons if required the best XYZ I'm not saying everybody does this what am I saying to people out there the body Transformations that happen happen with a lot of investment in time effort blood and sweat effort and maybe money right so I still remember when I did the genetic plan for Mr Amir Khan many

years ago I can't even remember how long ago that was and it was for the dungle role because obviously dungle was about a wrestler I had won uh two Olympic medals as the nutritionist to shushil Kumar so the movie they wanted sui's advice and suil was telling them how he prepared and what he did so Mr Amir Khan being the stickler for Perfection uh said who's your nutritionist so they got in touch with me so I said look I do genetic testing so we did all of that and when we did the uh nutrition genetic

test I remember Mr Amir saying that you just tell me what I need to eat and I were like it was one of the first celebrities that I worked with right so shushil Kumar to Amir Khan and in my mind I was very young at that point and juvenile and like yeah like you going to be disciplined you know after I looked at your dietary recall how can you be disciplined and he had reached like 98 plus kgs because he had to look like the father in that role and you know life had thrown him

a bad hand so that first part was the bulking so now I to work on the cutting so in in that part I was like how are you going to get disciplined and he made a statement like look don't worry even if I'm going to meet Mr Amani or the president of India my PA will ensure that whatever you have told me will be available in that meeting at that time because I am Mr Amir Khan that is the focus that is a single-minded focus not only with sir I found it with Virat kohle I

found it with um Manoj bajpai even anupam care right now I'm working with him on a movie role and he's got amazing Focus to like yes I am a foodie I love my food and he grapples with me on like boss you can't give me this combination of bangar Barta and cabbage it just doesn't work and we like that because now we know that our film star is actually reading the nutrition plan and then they're pulling up somebody for change changing the menu plan so a lot of times we are giving out uh in the

green van which restaurant should they be ordering form we're talking to the chef in that H it should be made this way wow now they do that sort of level of focus because they know that the role demands it and these body Transformations like Amir would have done more than 25 km of walking a day to burn off that fat when I asked my clients to burn 10,000 steps a day oh 10,000 steps a day it is so difficult 10,000 is only maintenance you want to LY that fat out of your body you got to

be chugging in 25 kilometers of walking a day now why walking walking is the only exercise at which your heart rate is not stressed out and your substrate utilization of fuel is not carbohydrate or glycogen in your muscle but the reserves of fat stored in your body so try and convince a film star to walk for 15 kilometers a day when he doesn't have time in terms of shooting so I know of film stars can't take names certain of them have non-disclosure agreements with me but I have a film star who's put who had put

a treadmill in the vanity van wow so whilst waiting for the other person or the other part of the set to shoot the person was on the treadmill trying to get the number of steps because that was what was required 3 months later when the six-pack shoot came so at the end of the day day I think in the olden days before CGI and all when I worked it was hard work sweat and blood by a lot of these guys now I know your next question will be do they do drugs do they do steroids

do they do all of these things I have never been exposed to a film star that is crazy enough to say that give me all of these drugs and steroids so Ryan I understand what you just said but um let's talk about supplements a little bit right um because that's also I am I feel that supplements are important uh somehow no matter how nutritious I eat how much I try to sort of be very disciplined with my diet I still feel that I require some things and so what is your view on supplements and what

are some of the I know there's it's very one-on-one but what are the top few supplements or deficiencies that you feel Indians in general have so I I have this very famous line that I've always used supplements are a nutritional convenience for your nutritional indiscipline now the nutritional indiscipline could be designed by you or accidentally cast upon you designed by you is you know you're supposed to eat a good quality protein diet you know you're not supposed to eat bad fried foods you know you're not supposed to eat high sugar foods which imbalance your insulin

and create hormonal imbalances or it is slapped upon you because the food that you thought that was nutritious whilst the food is coming to you a guava a pineapple a banana a palac does not have the same micronutrients in it as our dad ma got so when you look at these two we're kind of playing on the back foot I always have to play on the back foot I'm telling this to the consumer now the consumer says okay sure should I take a supplement and this is where I say hold on the domain of a

supplement should be ideally controlled by a doctor but with due respect to your doctor I believe your doctor did not give you a magnesium because we did not visit the doctor for something as simple as cramps or tight muscles or sugar craving absolutely right but if you go to a doctor he will say that you need uh you need magnesium but what happens say you and I are exposed to people like me nutritionist or Gym trainer or physiotherapist or you're watching a podcast like this we like oh hang on tight muscles tight potty sugar Cravings

you got a magnesium deficiency somebody Google it up and like okay Ryan said to do a blood test diagnostic genetic test diagnostic microbiome diagnostic now you will start getting blueprints of your own body you know if you and I played X and zeros and by chance I got your cheat code of knowing what is your next move I will know whether I have to play X in which part of x and z supplements are like that sometimes you know where you have to play it but you're not aware of your blueprint so getting to know

about your blueprint then I'll give an example there is a gene called Co 5 A1 Gene it's a collagen Gene I could be wrong on it but there's a collagen Gene okay now this collagen Gene produces your collagen now in today's world everyone's providing collagen supplements right but what you don't understand is the collagen goes into your stomach it's broken down into its amino acids the amino acids go back into your blood and they are repackaged as the collagen that your body requires now before repackaging there is a computer software code called the gene the

gene if it thumbs up will produce your collagen correctly if it's thumbs down will not produce a collagen correctly so when a gene is not functioning very well is a thumbs down the perspective of diet which is food so enhance the foods that are high in collagen which is basically your nonv in the vegetarian family it's a little bit of bringol that may have some amount of those amino acids that help produce your collagen so when I take this line I'm like hey buddy if you have a nutritional deficiency gene or a nutritional backf foot

because absorption is poor because of your diet or genetically then could I provide a convenience to you in the form of a nutritional supplement the problem lies in today's world the ones who are aware are overprescribing to themselves so self-prescription is also detrimental like for example um when covid happened everyone realized oh vitamin C and Zinc is very important for immune system uh but there was a paper that came out that says too much of zinc also switches off your immune system too zinc also switches off your immune system so there's a perfect amount which

Evolution has given you which ideally should come from your diet so being a nutritionist running a nutritionist Clinic I Am pro food being a former marketing and business head of two large supplement Brands where I sold supplements to people and told people by this product this powder this pill is very good for you everyone would turn around say so I think you have to look at supplements not as a single knife to cut into a problem but look at supplement and food together in Tangent to each other and both of them Tango together to give

you a great result I think makes sense thank you so much for sharing that I also want to understand a little bit about artificial sugars or sugarfree and I'll give you an example we make this Dal Chila which is glutenfree high on protein very healthy there no carbs it's just made of Dal whatever CB Dal has that's it and um but the the question that comes is um and is it and oil is bad and fat is bad and whether it's olive oil or coconut oil oil is bad is something that I hear a lot

from my parents um and I have been questioning that and reading up that would really want you to help me understand one is myth around oil and the second or whether it's a myth or not and the second is sugar free is better than sugar so I'll take the first one on this Dal Chila we actually test for the genes for polyunsaturated uh monounsaturated and saturated uh fats in the diet and over the years we founded that there are people respond differently to different fats so my body doesn't respond well to mufa more unsaturated which

is olive oil peanut oil groundnut oil I respond better to Sunflower and safflower oil now in the generic world we know that vegetable oils slap your body so I go with logic if we went 10,000 years ago we didn't cook food with oil we caught it killed it we grew it we put it on a barbecue roasted it on a stone and ate it the question of taking out oil from a seed or a plant and then using that for TKA or using it for basting or frying did not exist till about maybe 200 300

years ago so the quantity of oil we're putting into our diet from whatever the source is my in my opinion is the real culprit so it's not about the witch oil it's more first so you get a better Tav you get a air fryer you get um you get um oil sprays and I have seen saloni that when my wife makes a Biryani and my housekeeping makes a birani when I do the dishes and wash the plate where is when you look at a housekeeping preparing it tast not really tasty it's there in every kitchen

so when I was at the festar kitchen I told the chef low oil low fat Biryani we are tomorrow day after tomorrow working on how can we go zero oil I do I want G TKA do you know what's garala TKA garala TKA is if you go and live in rural India or with very poor people they will do the TKA of spices in water because tail is very expensive wall I think this is where we need to kind of reduce it go to water TKA and all we don't need so much of oil and

that one gram of oil is equivalent to 9 calories so when you come to Bangalore and you go to the most famous cafe which makes Dosa and they squeezing those ghee packets onto that Dosa people are asking your famous cardiologist DTI will say boss you're putting a gun to your head you know cigarettes have smoking is injurious to our health it may cause cancer it is there now even in the movies right a day will come on that oil packet mark my words Salon the day you see this you'll remember ion falo consumption of ghee

and oil in copious quantities is injurious to your health I'm not criticizing ghee I'm not criticizing olive oil I'm not criticizing um any of the oil sunflower sappl oil I am saying the methodology and and preparation and use to get that beautiful mouth feel is using copious amounts of oil and that is where the problem lies with today's world and then we shift into your we got the oil the other pleasure sensation is sweet sugar B sugar free use the problem comes is at a young age where introducing our children to Sweet my son never

tasted sweet till he was 3 years of age what do you do when a child is born uh the first meal that is fed is good little bit of oil and little bit of salt I disagree with this ancient wisdom don't feed your kid salt and sugar for the first three years of his or her life even salt you all foods have normal salt where is a tell me which kid in urban India is in the field sitting in the chdi and bathing in the Sun and sweating the whole day which kid our kids now

when they go out to play get one hour of sunshine they're running back in to play on their iPads so the podcast audience I'm talking to is our children and especially in the English medium podcast our children don't need that much of salt unless yeah they have a salt deficiency Gene which you have done a swab at the age of six months of age which I did for my kid and my kid didn't have a salt deficiency Gene so like like fine TK you don't need to add more salt in yes if you prepare food

for you you don't prepare separate food for your kid but what I'm saying is introducing your child to french fries Kuru Pepsi you're growing on a rajani train journey and you see all the parents feeding their CH children those snacks why no because it was very convenient to pick it up and give it to the kid now once the kid gets the Nasha of a chips packet which is been scientifically designed by food scientist to activate all the pleasure centers of the brain from your taste bul why would a child say they don't want to

eat it so coming back to the sugar conundrum don't feed your children to early sugar and salt so they don't develop an immediate craving and threshold we should keep educating our teenage children on the fallacies of having too much of sugar parents should stop the account of children from going out to all these cafes and eating desserts and to all the teenagers out there if you're doing if you are doing the dessert share one dessert with three of your friends so we come to Sugar artificial sweeteners the jewry is out on artificial sweeteners still it's

not come back saying it's bad but there are one or two papers that I read which where it says it does affect the gut microbiome number one number two when I had the CGM uh the glucose monitor on my arm for certain sweeteners the body perceived the sweetness Spike for me to release more uh sugar from my own liver in preparation of some because the sugar was not there right so it had a feedback loop mechanism so it was very interesting to see that now things like as alphamine sucralose aspartam no matter what anybody tells

me I am of the Viewpoint that putting these things into your body because they are not found in nature and not found in the human body monk fruit monk fruit found in nature put in the body Stevia found in nature okay put in the body something not found in nature I'm a little suspect and uh when it comes to the sweeteners your threshold can improve as you grow older so if you meet a 60-year-old who's diabetic and you suddenly give them sugar they'll like ah this is so sweet because for 10 years you were ordering

sugar so you detox yourself from sugar for 3 months so earlier you would put two teaspoons of sugar in your milk tea coffee now if sugar is not good enough and you need the sugar craving fix check that your sugar craving is because of a vitamin and mineral deficiency chiefly coming in from magnesium vitamin B12 vitamin B6 I don't think vitamin D is related to Sugar craving but I know that vitamin D is the backbone for cholesterol and a lot of hormonal molecules to come together so when I've just corrected vitamin and Minal deficiencies clients

have said to me Cravings have come down when we eat cleaner you change the microbiome so you don't have these Gunda bacteria asking for more asking you for sugar you don't have this fungus giving you a craving to feed it more sugar so at the end of the day the sweeteners in my opinion are no no from a chemical point of view but go back and address the real devil in the room which is the sugar craving is because you're stressed out you're hormonally imbalanced nutritionally unsound fix that and 99% of the people will never

have a nutritional craving uh Ryan I want to play a small fun game with you um I'm going to read some snacks these are snacks that are all unhealthy but commonly uh eaten and I'm I need you to sort of tell me Alternatives this is my way of stealing some interesting meal ideas plan from your sort of nutritional plans that you share um so starting with the first instant noodles switch to vegetable based noodles meaning the instead of MAA or flour or any refined flour inside the noodle go with noodles that are extracted from beetroot

zucchini capsicum um you could also look at whole grains uh so instead of having pure flour you could have the whole wheat ATA or whole wheat uh sorry whole ragi whole amaran as a part of your noodles biscuits and cookies absolute no I would say biscuit and cookies not from a nutritional point of view but just from a dessert point of view and to replace biscuit and cookies I would go with pistas almonds walnuts because these are nutritionally more power P yes they're calorie dense like a biscuit because the calorie density of a biscuit and

sugar is high but the Nature's equivalent matching in my opinion would be a dryfruit trail mix or a dryfruit Lao chai and coffee milk based sugar based chai and coffee India hates me for this because I say don't drink tea and don't drink coffee drink black tea and black coffee that's what I ask and if I can quickly delve into this anyone who joins your company and every day drinks two cups of milk tea or milk coffee with 2 teaspoons of sugar is a 5.5 kg weight gain in the whole year only from that cup

of milk tea and sugar tea 5.5 K the CCD machine out whereas if you have black tea or black coffee no sugar no milk it is a zero calorie gain in the year therefore zero weight gain so people say why do I need tea and coffee because you're nutritionally unsound your brain cannot go for 3 hours in a podcast because I'm tired I didn't eat correctly chai coffee chai coffee boss you're nutritionally unsound therefore you need the caffeine fix it's not a caffeine fix you eat correctly for 6 weeks I promise you you'll be on

a high you don't need tea coffee and then when you take tea coffee it's green tea white tea black tea chips I've got a I've got a soft spot for chips and I think it's got to do with my snacking genan and my salt Jean salt metabolism so I think my body tells me to Crave for chips so what I do is I go in for olives I go in for homemade kakas gluten-free kakas um chips appeal to us because of the flavor profile so if you can create salt sugar and Umami on Rask biscuit

so what I do is I get get gluten free Rusk biscuit because I'm Gluten Sensitive my mouth is actually watering and I buy onion relish Olive tanut and a little bit of mayo and a little bit of salt and pepper and two drops of organic tomato sauce I mix all of that and put it on my organic Rusk and I eat it now I get the crunch cuz it's Rusk hard the calorie content on this is lesser because the chips packet is what I'll eat only two r but a chips packet is large so one

tip if you ever buy a chips packet try and get the 10 rupee chips packet so in my house three of us are sharing a 10 rupe chips packet we are all fighting for that biggest two pieces of wafer in that chips packet and then everyone's like we're all human but go smaller on your chips packet because on the lips straight to the hips cha so chuda is I think very good but what's happened over a period of time uh the chuda is being put into a fried process so you want to go for the

baked process I think spices are okay like if you have corander you have bay leaf you have um Masala pepper all of this is turmeric all of this is okay the problem is that oil coming in and then the sugar I know a lot of people add a little bit sugar to get sugar salt spice all of that flavors coming in Bia I I think there's a bja industry out there they might put a hit on me and I might be assass inated so I'll be very cautious about buja it's very close to a lot

of people's heart I would say that this fat craving there is a gene actually salon for people being inclined towards a sweet toot or a fat craving so buja kachori Samosa Bata these are all coming in that zone um just do portion control is what I tell people and the problem is can Bas be bought in potion control that I don't know so that's one food I would not take panga with I would not go into battle and I don't think there's an alternative because you know buja is really nice so it's kind of like

do I really deserve this so I would do buja after a heavy workout or before a heavy workout go and burn it off the thing is when you work out and you do a good workout I don't think one should have any craving of buia that's why I say to people because you feel so good after a workout and then you're like dude I did so many squats you buja are not worthy to come into my body absolutely it's the days when I miss my workout that I end up eating unhealthy and you know only

about 3% of of urban India actually works out so when 90% of India is probably not working out they don't understand the power of what a workout does to the Endorphin release endorphin is a Feelgood Factor so I go to work I'm tired I do my I run my household I take care of my family I feel tired I got so many things to do I feel tired I go for a workout I feel tired but the addin vector there is end dophins but once you begin to start working out what happens is most people

who start working out they'll buy a nice pair of shoes good clothes good attire it begins to look fit better little bit tighter fitting so you want because you're going to lose weight and all now suddenly you're working hard for 45 minutes to 1 hour every day you're in conversation with yourself you're motivating yourself as a coach so suddenly when you see these foods that are not supposed to go into you that is a diet plan because once you start working out body is like by I will tell you that you need to eat these

things so if India can begin to start walking yoga workout but not two days in a week go consistently 5 days a week I work out 7 days a week because I go two days off now I've come to Bombay 3 4 days I'll be off I'll be like we'll wait for another one week you lose the plot so you got to keep your body under check and exercise is the best check to control your taste but that automatically your brain says by I'll give oneth if you eat that um foran I think similar to

Chiva and bu yeah yeah I'm just the moment you said farzan I'm thinking Irani cutting chai so I was like wow you know how do you battle stuff that tastes so good um chnam so I've had people who have addiction to traditional foods right uh I had this one lady Jellaby she said I have jellyby craving every day I can afford it I have a jellby chef also so I was like how do I battle jellby man like you can't win with jelly there's no way Ryan you have the toughest job I tell you you

growing hair is easier than making people you can you can be Barak Obama's nutrition you can be Mr Narendra modi's nutrition you can't fight jell boss just not possible so then I was like chingam she like huh Chum I like Madam you put chingum in you start Che it after lunch two realizations when we eat food a little bit of the food remains in the side of your teeth suddenly now te you start chewing gum or brushing your teeth you don't feel a craving have you seen people traditionally in India chew gka why so that

they don't eat a lot of drivers truck drivers shooting Crews have to shoot 6 Seven 8 hours they can't get get up to eat they chew some gka or something like that it's to suppress the hunger I believe the mouth freshner cuts off the link between oh you're hungry and something into stomach plus chewing is a methodology to send a signal back to your brain on satiety feeling of fullness one of the side effects of Che chewing gum is a little bit more burping because you're putting air into your system but between air and jelly

I think air is better okay on that note Paka or bajia now I'm feeling hungry pakota and Baja so here's the thing okay I like pakota and I like bajja uh recently my housekeeping lady came to me and said she could make both in the air fryer which means from deep fry I've gone to just uh she's bought this paint brush a silicon paint brush and she puts a little bit of oil on top of that and puts into the air fryer so I think if you can uh do Pak bajja on a rainy day

on once or twice a month you know s me kachori Bata Samosa it's you're you're losing a battle you just won't win and and by the way pakora sorry what was it uh pakora and baj homemade why same oil now after three fries it becomes engine oil and then your piston ring goes after that gka tail actually in my house once we had a fight because I came back home and there was this golden oil I'm like Mona anytime you fry the oil it becomes trans fat and trans fat especially for women causes kui in

the ovaries to create polycystic ovarian disorder all the teenage girls today are eating fried food it is going and doing kuly in your ovaries once your ovaries get kuly the hormonal disruption is there because of pcod you have insulin resistance it started at 1314 with pakora and bajas which was eating in the school canteen so girls if you're listening in please do not eat fried food no matter your craving get your craving checked from a nutritional deficiency point of view parents it's your god-given responsibility to check this problem and in addition to this we're eating

too much of sugar which is again affecting the hormonal balance in women makes sense and that brings me to my last snack which is a ice cream chocolate I love chocolate in fact researchers said that cacao bean which is the original source of chocolate before you produce chocolate releases stem cells or beauty cells so I use it in athletes for Recovery by giving them dark chocolate very little sugar and trust me I've had 10 to 15 year old swimmers initially Uncle Ryan uh uh bad taste bad taste but today if I meet those teenagers they're

like we love dark chocolate right so I would go with chocolate not the commercial one where when you take the label each 100 gram of chocolate there is 50 g of sugar but it is calling it dark chocolate the sugar has to be under 20 G per 100 G let's do that okay now once you have 20 under 20 gram of sugar your quality of chocolate has to be better and that's really affecting you what was the other one ice cream ice cream ice ice cream is mostly air so you could win the argument saying

that but ice cream is also 60 to 80% fat now ice cream thank God is mostly consumed in the hot season so up ice cream use I would say shift from fat based Ice Cream Dairy based ice creams to fruit based Popsicles or gelato sugar so me and my kid we make beautiful mango popsicle mango kulfy banana kulfy that day he was like Papa I am doing carrot and mango I'm like in my head I'm thinking dude that's not going to taste really nice parents don't stop your children from experimenting into the kitchen let your

child come into the kitchen because once they start coming into the kitchen if they make something he ate four popsicles that he made of mango and carrot I tasted it and I uh now that's the adult brain the kid brain says I made this this is healthy carrot is good in vitamin a mango is good in fiber and blah blah blah and he came up with his own logical nutritionist Sun conviction so ice creams are good reduce the sugar this is one place when I tell people sugarfree I would be thumbs up if it has

sorbitol or maltitol as a sweet now but don't eat ice cream every day once a week you want to eat ice cream as a celebration yeah it's okay portion control normally for motapa people I say one scoop one ice cream scoop for laner people skinnier people and you don't have cholesterol problem then have two scoops everybody else in India get in touch with Ryan Fernando we will tell you whether you can eat ice cream ice cream iceam uh so Ryan I have received some questions from people we we sort of shared that you are coming

over and people wrote in I'll start with the first one hello sir can you help me with constipation I have been experiencing this problem after undergoing surgery in 21 my doctor says it's due to the excess painkillers I have been taking can I eat multivitamins with a 100% RDA limit do I need to get a doctor's permission to use it okay so there are multiple things in this one is we have understood that painkillers have attacked this person's gut so the first thing is if there's a medical condition you take advice from your doctor for

taking a multivitamin or any sing single vitamin the reason behind that is that you do not know what damage the painkillers have done yes nutrition helps I would advise you to get it from your food but if there's a blood chemistry deficiency of a certain vitamin take a prescription from a medical doctor the other part is to resolve your gut issues uh nutrition from a perspective of collagen uh the colorful green leafy vegetables and fruits maybe do the microbiome poop analysis test to reset your gut microbiome which it is the microbiome or the bacteria in

your gut which can reheal your system so look Beyond nutrition uh into the microbiome for a healing process hello sir can you tell us something about how to gain weight I'm eating a healthy amount of food but I'm still struggling to gain weight some of my friends say it's because I have a good metabolism should I be worried about this or is it healthy so whoever this person is I was in the same boat my entire life I'm a lean skinny nutritionist and I eat really well I lift really well but some of us are

born with genes that do not build muscle or do not store more fat so the world judges US based on different stereotypes you know the certain body type fat people are short saying that oh you're fat and you're lazy skinny people is you don't know how to eat or you're not eating enough I think you need to find the middle path and what is the middle path number one do you sleep well do you have a great life do you have a great thinking process do you have the ability to work out really well without

your heart rate going really high is your potty good is your skin clear is your muscles good is your joint good when all of this is good the planet has people at different bmis skinny intermediate to m m say m say very very large people so a weight gain plan should be based on enough of protein enough of carbohydrates work with a good nutritionist and don't try and put on weight too fast because you'll gain fat work to put on weight with muscles so weight train and then add the extra calories I'm a mother of

two and I have problems trying to feed my children healthy food especially when it comes to chocolates they both crave it very much how should I make them stop their sugar cravings and intake so all children are taught at a very younger age so if the children are crossed Beyond 11 or 12 very difficult to command them so teach them how you can bring in chocolate which is really good for children but not the commercial chocolate that is available which has got a large amount of sugar and dairy in it what I do with my

son is together we make a chocolate dry fruit Lao we would do like a a chocolate hot chocolate or a chocolate shake so my kid is allergic to milk so what we've done is we have done his food allergy testing so now we drink almond milk coconut milk so we make it that way I think when our child sees any of these commercial chocolates the important thing for the parent to do is to say that okay you want to eat this like my son was very in love with these eggs of chocolate and every time

he went to the shop he says Papa I want one so I made it in such a way that he had to do difficult tasks as a child to achieve that I know we shouldn't reward our children with food I always say this but if you want to turn off the tap on your kids give them uphill tasks and if they fulfill the app task then once you make the reward that not every day once a week they'll negotiate with you for once a week appreciate them for negotiating with you it means you've got a

very smart kid but be the parental control to say that no it's my god-given right till the age of 18 not to give you too many chocolates hello my name is shangi I was never allergic to broke growing up but since last year I seem to get rashes whenever I eat broccoli how am I developing allergies to food as an adult so as we grow older and we subject our body to more and more sugar more and more chemicals the gut gets sensitive so sometimes we need to do pause and reset and there's something known

as a seasonality for example recently I do my food intolerance blood test every year recently the the new change in it was eggs in last year was high so I stopped eating eggs I do eggs only once a week and it came off the allergic list and now celery juice came in because I was trying to bulk up so I ate a lot of non wage my uric acid went up now I know celery juice helps in reducing uric acid I kept having celery celery celery but my blood allergy came back allergy to celery so

we got to look at seasonality so broccoli eating all the time maybe seasonality the body saying by B so please pull back so I have a seasonality with food and use a food intolerance test to see if you're really really allergic to something I'm 39 years old I don't drink alcohol and I'm not obese however I have developed a grade two fatty liver I'm wondering why this happened and if it can be reversed with a healthy diet can you please get give me some advice uh absolutely fatty liver I have personally reversed many cases fatty

liver is not only caused by high sugar or high fat diet or alcohol fatty liver can even be caused by extreme stress eating too much of food or even pollution I was recently at a Goa medical conference for doctors where I was delivering a lecture and the doctor before me was taking a lecture on non-alcoholic fatty liver disease and one other slide she puts up was pollution is another leading cause of fatty liver I also know genetics plays an important role so you could inherit it what is fatty liver fat goes and sits on top

of your liver can you reverse it yes start walking get a nutritionist to work with you on a diet that will not put extra calories into your body and by bringing down the calories and using certain nutritional molecules herbs you can actually have your liver clean up its own self interesting hey Ryan I have recent recently be diagnosed as a diabetic and I keep hearing from various people about low glycemic index food helping control and reverse diabetes but I've not been able to complete understand what low glycemic index food is can you help me understand

the IPL is going on right now and you have bumra and maybe you have another bowler bumra doesn't get hit at all so he's got a very low economic rate so M he bows six deliveries but you can get only two runs out of him this is low glycemic index and the other guy I don't know who should I should name I should take but he gets hit for 35 runs in one over 35 runs are not possible he gets hit for 24 runs in one over that is high glycemic index so when you take

a food like white bread or white rice 0 to 100 is a glycemic index scale 100 being the highest amount of glucose being released so if like it's a card player or a card dealer white rice is releasing so much of glucose in the blood full Fast and apple is like low glycemic index so having foods that have a low sugar delivery into your blood is a way for diabetic control calorie dense foods which are high in glycemic index are a huge cause for diabetes so begin to work with your nutritionist and eliminate these Foods

hi Ryan I have been following a vegan diet for the past year and I've also stopped consuming ghee however lately I been experiencing low bone strength and weakness should I consider giving up my wegan diet so some of the best vegan athletes in the world have worked with them verat kohi being one many years ago and when you get onto a vegan which is a no animal type of diet right so there's no honey there's no Dairy please understand that you could develop nutritional deficiencies in vitamin B12 vitamin B12 is found only in non-v food

your gut might not be able to produce it or your milk might not be fortified because you're taking out milk your vitamin D which is the bone creation vitamin is going low so basically people who go vegan do not need to give up the vegan life they need to balance the protein in their diet well from these plant-based sources they also need to do a vitamin and mineral blood test more often how often at least once every quarter if not every 6 months to determine mineral and vitamin levels now if you are able to track

that you can nutritionally supplement to top up levels that that are deficient and therefore you don't need to give up your veganism hello due to the lockdown I have gained a lot of weight I regularly go to the gym to maintain my weight but nothing seems to work some of my friends suggested fasting as a solution but I'm confused due to the different types of fasting such as Tim restricted eating circadium Rhythm fasting and Alternate day fasting can you please suggest which type of fasting is most effective for weight loss also please advise on the

fasting window that I should follow fasting is amazing for the human body there was a Japanese scientist who won the Nobel Prize for a condition known as discovering a condition known as autoag simple system how is Mumbai kept clean how is Bangalore kept clean we have a municipality system which goes and cleans up all the gandi Alla garbage everything in the human body we have a clean up system a municipality system many of times we eat so much of jun food so much of bad food so much of stress so much of gandi that we

put into us our own municipality cannot take care of itself so fasting is housekeeping for your human body Diwali cleaning important to not do it once a year what is the Magic The Magic is a 30-hour fast that kills cancer cells apparently according to a leading fasting doctor 30 hours 30 hours is a sweet spot but intermittent fasting is a great way to not eat for 12 14 16 18 hours as you Planet I have seen CGM devices in intermittent fasting have significant impact on people's sugar levels blood chemistry and even blood pressure the important

thing is saloni for people to not do it self-help but to be guided by their family doctor or their family dietitian when you do it under guidance you're looking at your weight you're looking at your blood test you're looking at your BP also and so you're not going into EX extreme deficiency by fasting but you're nutritiously fasting why do I say nutritiously because the food that you do end up eating whether it's an one meal a day intermittent fasting uh skipping a whole day water fast you whenever you put food in you you're making sure

it's scientifically constructed that's the important Point makes sense that was the last question there have been so many takeaways from this chat uh I think what you brought out here is fundamental something that everybody whether it was a teenager or d g listening to this podcast or mama papa listening everybody is going to take away something from here thank you so much for doing this for us thank you so much for coming all the way here it was a pleasure to be with you today I just had so much of fun today and I hope

India benefits from this podcast thank you so much