Celebrity Nutritionist Ryan Fernando Delves into Anti-Aging, Sugar Craving&Restaurant Food Concerns

the human race is eating too much today and we use food as a therapeutic bomb for stress what's your take on fruits and the sugar inside the fruit is it good for your body or not from a nutrition standpoint fruit sugars were created by Evolution I think the sugars that are put into our Foods today are created by manufacturing man-made processes diabetes is reversible the secret is one is I need to lose weight other is I'm putting on weight other is like I can't exercise forget all of that it's not diet it's not jeans it's

an so in this session I'm interviewing my very good friend Mr Ryan Fernando celebrity nutritionist from Bangalore so in this session they have talked about how does he look like 30 years old when he's actually 50 years old I coin this tag line your body is the most expensive real estate you own when we work with the celebrities why do they pay us nutritionist money dude I need to look young I need to look Timeless there are people out there who look younger than they actually are working with anupam care right now I looked at

Manoj bajpai's schedule they work 15 times more than a doctor or politician to become young the question that you need to ask is this when I eat the food does it agree with me yes or no see how your gut feel what is your gut feeling hello guys welcome to my podcast gut feeling with Dr pal today we have a very special guest he's my very good friend Ryan Fernando he's a celebrity nutritionist and he has trained people like vat kohi and he looks like he's 30 years old and uh I really want to know

how he looks like 30 years old while I am looking like 50 years old okay so we're going to dive deep into it to see what are the tips and tricks that he can share with us so that we can be like vat kohi as well all right let's dive deep into it hi Ryan Hey Dr V nice to see you in the showes of India yes yes yes nice meeting you as well thank you for coming I'm so excited for two reasons okay one is I'm so jealous of your Fitness okay and number two

is I like your fashion sense thank you so much thank you so much you know when you when you reached out to me he said you're coming into India and he's like let's do this together I was like Anyway people confuse us as two brothers sometimes so you're not looking old okay you're looking young and you're my younger brother so to the audience is it okay if I reveal your age yes you can yeah you don't have a choice now I don't have a choice so you are 50 correct yes yeah you you're 50 years

old you look like you 30 okay so I want to start right there where how did this keeping yourself fit and uh you know loving your body where did the start in your life so I wrote a book called weightless which about 10 years ago I discover that was gluten intolerant so I had adult acne and you know you get all the protein powders and you're training all of these sports stars so they're like but you eat some food first so you know as a medical expert you're kind of feeling little bad like you know

I can't walk the walk and talk the talk so you take all of these protein powders but then you realize your gut gut feeling is not really good right so some of us are born with delicate darling stomachs and good brains so I was thankful for the good brains was thankful for the good brains part so I said look let me become the scientist in food let me be the nutritionist uh let me take the science behind it but along the way I realized that being the scientist behind the food the nutritionist behind the food

I got to help my body and I realized one thing is that the celebrities the film stars and all then they come to you what's the one thing that they're looking for they are looking at their body being the most expensive real estate that they own so I I coin this tag line your body is the most expensive real estate you own now I behave like a real estate agent now when I'm going out and selling to people saying that your body is the most expensive real estate now I can't I couldn't get the muscles

so I said at least let me keep my age in check so there are few factors that we look at the visceral fat which you well know about the subcutaneous fat we look at the microbiome which we'll talk about today so about 15 years ago I said even before all of this biohacking and Longevity started I was like there are people out there who look younger than they actually are right so birth certificate age will say 1975 but when you look at them they look like 20 years younger so I started asking people questions and

as a nutritionist they're like looking at me with confused look boss it's in the food you eat right it's in the care you take so you're real estate your body I then came to this conclusion such people live in their body as landlords they don't live as tenants 99% of the people think they're the most expensive real estate they think they're the Bugatti weon but the fueling that they do is of a cheap car cheap uh vehicle they pour oil and all of the bad stuff that you will talk about in your videos and all

and so I ask are you a tenant in your body so to become young I think it's not diet it's not jeans it's an attitude which I found from my celebrities and the celebrities believe that their body is the most expensive real estate then they change the attitude that first my body I see not my tastebuds if all patients feel the same way I will not have any business at all and if everyone did it correctly I wouldn't also be in a job we we'd be doing this on Goa over two Pinnacle adders maybe virgin

P Do's no alcohol so when when you say about real estate though I could come up with this analogy that this is the only real estate market which will never go down it will never go down in in terms of value yes it'll never go down in value in fact Dr pal there's one incident where I had a 72-year-old come to me and we made him lose about 11 KES of body fat in a year visceral fat went down by five points and anyone out there could buy these Wing skills which do body fat percentage

and visceral fat so you get your metabolic age and you know visit fat just to clarify for the audience right so there's two kinds of fat right one the fat that you see outside like your belly fat and you know your bag and everything the other fat is the fat deposited around the organs inside the body and as a doctor you know that when you go into surgery sometimes you have to really dig around to find the organs right so I I think that um when as a nutritionist I'm not invading a person I'm not

giving medicine so my medicine is nutrition so I tell people get that weighing scale know your visceral fat and then once you know your visceral fat how do you bring it down control your tongue control control the thought process of food don't let food be this the the master in your body you take the knowledge and awareness so I think when we work with the celebrities why do they pay us nutritionist money is because they look dude I need to look young I need to look Timeless right right and in that timelessness I have a

job so ultimately when I came back to my profession I was like you got to walk the talk at least in some way so hence started the journey in Walking weight training martial arts and I definitely eat organic and I would advise your fans and my fans organic I think is a better aspect to lower the chemical insecticide pesticide load in our body uh one question um I I I won't talk about organic as well but how do people measure visceral fat stepping on the weighing scale the people they say that I mean the complaint

that I get is oh it is not accurate it doesn't have to be accurate isn't it you know it's it's very good when somebody wants to find an excuse you know so if I say hey Dr pal um you don't look very well today now your reply is like oh you think I'm sick right so so it's like the question that you need to ask is this a medical expert is telling you a digital weighing scale is telling you fine if it's not accurate my return response to my clients is you step on it for

six times in six months trend line ah correct sir I lost weight correct now I do not want people to lose muscle weight because doc as you know muscle is the only age reversible organ we hold our skeletal muscle for about 14 years fat resides in our body for 8 years so the cell turnover you're better off with having muscle mass that is dropping decade on decade as we grow older but research now is showing people who weight train resistance trrain have a chance to improve their muscle thereby the muscle being an endocrine organ releasing

hormones makes you feel fitter and younger so now when they say that oh the visceral fat is not accurate you're not a Virat Koh m right you're not going for the Olympics so let's them say it's accurate or not accurate and then you can do the dexa scan which is the most accurate goal standard but because you're exposed to mild radiation and expensive as well and expensive yes you don't want to person all the time dexa dexa dexa scan because of the accuracy oh Dr Paul what's your viseral fat Min three oh min five there's

no competition here in the world of those not competing in sports like for example I have film stars who have a higher visceral fat but still are able to get a six-pack because the subcutaneous which is on top of the muscle goes down drastically correct but I still tell them as your nutritionist if your visceral fat is high you may have go muscle you may have show muscle but in your case you have the show Muscle and I need you to have the go muscle what is go muscle so go muscle is bending cleaning cooking

lifting a tire out of your car going shopping picking up the groceries of course none of us do that today with all of the apps and all that's why visit fat is going up because swiy is in the delivery shop yeah is the friend door it's it's the the Temptation and the ease of life I think it's harder now for people to not gain visceral fat and in fact I'm more worried about the 18 to 30 year olds today because you know Dr pal when you and I grew up we went out once in 15

20 days because we didn't have that much money in our pocket at least I remember daddy would give me some five rupees and like save it save it save it and then once a month we went out and there were no fast food joints and all we went to our local idly Dosa or V whatever it is and we would eat it but today the youngsters are going out and they are pressing these buttons or eating out on a convenient Point all the time and I am seeing from the economic Times which is the economics

newspaper that the amount of palm oil that we're importing into India government first of all dropped this the duty on import of palm oil and if you're a chef you love palm oil in your cooking because a South Indian will not know the taste a North will not know a taste like in South India if you cook in Coconut Oil North Indian will not eat it in the restaurant and a North Indian if you cook in uh let's say mustard oil the South Indian will not eat so palm oil is a very neutral oil and

unfortunately the paltic acid is what is creating the arconic inflammation effect which now Vis fat says by please come and do your fixed deposit so you were saying that U is the amount of palm oil is more important than the actual palm oil is that right no so so the thought process over here is this we all eating outside when we eating outside we have no control on the food molecules we have no control I mean yesterday at at at the hotel I asked for an oilfree Biryani and they did it and it was amazing

and I was telling my colleague see look I'm using the fork and pushing my Biryani there's no oil on the underline of the plate but when he pushed his uh Biryani plate we could see the streaks of oil can you ask them you can ask them huh oil free Biryani yes oil it will be Biryani or it be just white rice I'm just asking it's a gut feeling that you and I going to have lunch today but uh coming back to that story that was not the problem the chef gave me 500 gr of Biryani

so when you eat out you have no potion control so frequency of eating out no control over the contents no control over the potion erratic eating times eating in fast mode or stress mode all contribute to viseral Fat storage but in in this era everybody is going out correct and you know I promote Sunrise to sunet method of eating eting in my channel what are the practical tips that you tell your patients you know do you can say don't go out I was just offered Samosa and Bata I said no so the first point is

is your body the most expensive real estate you know anyone watching and this is the first thing what do what is your identity if you are going to mistreat your own body which you can never replace then you will be like moment on my taste buds forever in my hips or in my tummy a moment on your lips ever on your hips ever on yours you've heard that I've heard it so we fortunately for me people are not in disaster Zone but when they come to you they're already in on one crutch correct so my

thought process to people is um you can control a lot of how you um become based on the food you put into your body I also have this philosophies today that as a human race we're eating more than we require there no no question there's no question but I have not found the solution how to tell a person not to eat more see we call that a diet plan but then when we look at a diet plan and I give a diet plan to person is like yeah I'll follow Ryan's diet plan I signed up

for 3 months I'll follow it for three months so Dr P what we started doing is we started doing blood test genetic test omega-3 testing microbiome testing so now the client is a little bit like are yeah this is my genetics this is my blood test this is my Omega test this is my microbiome so when the diet chart comes it is my diet plan so we get more patient or client compliance and I tell people to follow a nutrition plan for at least 254 days 54 days 254 days 24 days because the research paper

that came out at the lowest level was 21 days that everyone talks about 21 days to make a good habit but if you read the scientific study a little further the lazy ones in the scientific study took $ 250 days to make a habit average and food food Dr pal to you and me is governed by the motherly love of how we have been taught to eat so when a doctor or a nutritionist so when a doctor or a nutritionist comes into the play of changing love and culture of eating to science it's a head-on

battle and invariably love and culture always wins or I'm a tenant in my body so let me eat it today I'll visit Dr pal after 10 years so I say that you know if you're a tenant you need to pay your rent uh if you don't pay the rent the landlord might evict you I never thought of it that way that's that's brilliant dog because the landlord is your body and he's kicking you out of your own body so I guess you see that in your patients all the time all the I don't see that

because they like sir so people are coming to you when they are landlord people are coming to me when they are tenant yeah and I think the the problem with the human race is a lot of people for a long period in their own body behave as tenants correct so the so this is very interesting who are the landlords it's the C cities and film stars so like ah yeah celebrity film star comes he has money and they have time but you know doc when I sit down and write the schedule like I'm working with

anupam care right now I look at sir schedule I looked at Manoj bajpai's schedule they work 15 times more than a doctor or politician at uh multiple times multiple time zones multiple people multiple meeting high stress levels so they understand they need to get up at 3 4 5:00 a.m. in the morning work out for 40 minutes cold plunge shower do this do the nutrition the that's like whenever talking to them about the diet there is an assistant who's producing that food and giving it to them now people will say but he has an assistant

to give it is a simple assistant your brain so just like I said I do not want a batata Samosa right now I'm happy I will go till 4:00 it's good the human race is eating too much today and we use food as a therapeutic bomb for stress right you know so from that perspective I think uh your gut feeling podcast brings about greater awareness uh we need to tell the gut boss there's a landlord in the body can can you know can we take control back again so that you pay rent a little bit

less yeah nobody wants to pay rent at the end of the day it's better to own something at the end of the day absolutely just for the audience I want to ask you the wing scale I keep coming on so there is a weighing scale in India available where you step on it and then it just the body fat percentage AB absolutely so you have various Brands you have viding you have Ron you have inbody you have karada and you have a host of at least about 15 20 Japanese brands what people should be looking

for is the wing scale should say weight fat Mass area wise distribution so trunk arms leg overall subcutaneous as well as visceral fat now people ask how is a machine able to uh you know calculate all that dude my watch is able to track my heart rate and BP research has gone to that level where the sensors have been developed using bioimpedence Layman knowledge a small current goes through your body fat resist electricity muscle which contains water conducts electricity they're able to check the resistance factor between two sensors and approximate the weight of muscle water

um bone and fat so a good weighing scale will also give you water percentage and fat percentage but they go into the above $100 range or 10,000 rupee range uh it's a great party investment buy a wi scale that gives Vis fat I remember the first time my cameraman joined the company I've told him please stand on the wing scale so he stood on the wing scale and his weight was in the late 50s that day he couldn't work and we're talking about a mid 20s I mean percentage was 50 his age was 50 ah

age was 50 okay so the best way to get anyone to comply to become a landlord in their body is to tell them that they're not really young that's that's so sad it's it's it's because what other tool do I have as a nutritionist look as a doctor you have a scalpel you have a stetoscope you have blood test report the guy comes in and like he pays me money and he leaves a cabin with nothing please wait for 5 days I'll send your nutrition plan so nutrition is the most intangible advice consultancy advice you

know even if you go to an astrologer he'll give you some sort of U like Mantra or something to chant when you leave my C and I like dude I need to plan your di chart give me two to three days to build the whole thing for 7 days so I have got to scare people with a simple thing don't check weight check your body age check your visceral fat which a fat percentage so you know that brings the discussion of skinny fat right many people even though I look skinny I'm not healthy because my

body fat percentage is like 25 so I wanted to bring it down to like 20 or even 17 um but people think that if you are skinny you are normal um so for Indian population uh what is the body fat percentage when you step on the weighing scale that they should be concerned about uh the males ideally you should be 15 to 20% of body fat then your like you know you can enjoy your body a little bit more and have that weakend weakened extra Biryani 15 to 20% fat 20 to 30% body fat in

males I'm like you need to start your homework you need to start holding your tongue you need to start stepping on the scale you still need to start walking you need to start eliminating grain from your diet because grain is obviously high calorie Energy Delivery so once you start cutting back on that and you have the wing scale you can see see the downward Trend people above 30% body fat start walking 15,000 steps a day because you need diet and you need exercise so it's it's like I tell people know uh you're like a bank

balance eating is like cash deposit exercise is like cash withdrawal you want the perfect bank balance you need to do more withdrawal if your fds fat deposits or fixed deposits are really high high so this is what we call balanced diet balanced diet bank balance I I like to give the bank balance because everyone's so concerned about their bank balance you know like do I have money in my bank I need to save money I need to do systematic investment plan sip everybody in India is doing sip you know I'm looking around and everyone's laughing

right now everyone's doing a sip saving some money but they're doing a lot of systematic investment plans with uh double digit returns when they're eating too much of food so then the fat percentage goes up you know you're getting double digit return so for men more than 20 to 30 is is in the let's talk about the danger zone because that solid fat starts spilling over into the liquid fat in your bloodstream now with women if you're not of childbearing age 15 to 20% is athletic but fertility drops if you're a childbearing age maintaining 20

to 25% is perfection and above 25% body fat is where the woman needs to start taking care of her health in fact we have a lot of women who come to us that before they get pregnant they're at 30 35% body fat so the first thing I say is you don't need to lose weight you need to lose body fat percentage because when the baby's born then they have a runaway 25 30% weight gain and the muscle mass in them is not significant enough to hold the baby in terms of posture in terms of backload

and stuff like that and most women are not athletic or have gone to the gym or work out or do yoga Pilates Str training is not a part of the and especially in India correct so I always tell people like when I did Anushka sharma's pregnancy diet plan and post- pregancy weight loss people is like oh she's got so many nannies and so many servants no she got up at 5:30 in the morning before the baby got up and worked out so there is an investment of your desire to be a better person I'll play

devil's advocate here I'm being that pregnant women okay so after delivery and uh especially Indian culture we pour love to the baby so much and then so we feed the women a lot more so that they feed the baby a lot more as well yes um so the common thing is that you know we are very busy and yes you know we are not prioritizing but uh uh the pregnancy has caused us to put on more weight um and uh I have a feeling here that people are missing that uh a critical period where they

don't go back to their pre-pregnancy weight and that is just a start of the Vicious Cycle absolutely and in the first three years four years where the baby is so young uh at least here in India there are some kind of uh support family support us there is nothing right so we are the you know cakers of baby husband wife everybody so the common complaint we get over there is you know yes we are not able to prioritize but we don't have the time to prioritize uh waking up at 5:30 is not uh uh easy

thing for me to do I do this initially for well power but eventually dies down so do you think that if a person is tor between these two uh they should focus on workout or they should focus on the diet if they want to choose one very good question very astute question number one everyone has a parity of time in today's world but when it comes to a woman who's just given birth the first thing that she needs to do is she needs to walk with her baby she needs to bond with the baby so

walk with the baby in your kangaroo pouch in your pram you will be able to get 7 to 8,000 kilomet if you have that time I do see mothers who are not working in those first 6 months there is time in the day to bond with your baby and walk and talk and exercise number one but to answer your question I feel diet is more important and there's this age-old wisdom that you need to feed double to a pregnant and a breastfeeding mother correct now most women require anywhere between 1200 to 1900 calories depending on

their body weight or body frame size in a pre- pregancy in a pre- pregancy carrying of pregnancy now when you say double 1,200 is 2,400 but when you are in pregnancy you need only 400 calories extra per day and it ranges again from a 300 to 600 depending on where the woman's weight isct when you come to breastfeeding it's anywhere from 200 to 600 calories extra so this notion of double eating is where we have this runaway weight gain so diet perspective should be that every pregnant look none of us eat out of science we

eat out of love and culture even I till I became a nutritionist did not know how much I needed to eat you need to do that calculation what is your resting metabolic rate what is your energy expenditure you're normally eating between resting energy expenditure which I call as engine idling speed sitting here doing nothing I need 1200 or 14 or 1500 calories what does 1500 calories a day look like in 3 meals or 2 meals a day then I do this much of running or I don't do running I do this much of gym or

I don't do gym I do this much of Jadu POA Jadu POA meaning cooking cleaning and everything all of these activities are anywhere from 200 to 2,000 calories so then we construct that as a nutritionist and say this is what you need to eat you know the surprise doc 90% of the people say oh only this much I have to eat so then I ask but who taught you how to eat mommy taught me how to eat now how do mommy teach feeders right one extra serving one extra serving that's the love that's love so

that's what I said love and culture so in pregnancy we have the love and culture very powerful but I can tell you that if a woman does the nutrition planning correctly diet will help her not have a runaway weight gain also diet in pregnancy women postpartum depression is actually reduced uh for example we send a blotting paper to the mothers from a lab and we ask them to expunge breast milk onto that and send it back to us to send to the lab what are we measuring for dhaa the omega3 fatty acid in the mother's

milk which the baby will feed and that will help the baby develop intelligence higher IQ at four years of age is responsible so everyone's talking about breastfeeding now we're taking to the next level is is your diet so accurate that you have you are aware first does your body produce enough of DHA so one is I need to lose weight other is I'm putting on weight other is like I can't exercise forget all of that are you giving your child the right nutrition in your breast milk and that is dependent on the mother eating scientifically

so slowly people have started walking into our nutrition clinic because they've understood that the food chain doesn't have the right nutrition my discipline doesn't allow me to eat to to eat the right thing I'm worried about my child can I eat correctly so what we do is we look at good breast milk nutrition and parall we're looking at no postpartum depression and Par we're looking at can we help you lose weight so you made a point about this resting metabolic rate and probably you must have discussed about total daily energy expenditure and everything is that

something that uh women can say okay you know what this is what how much calories that I need per day in your practice what do you do um so very simple okay when you stand on these modern weighing skills it actually tells you your BMR your basil metabolic rate so now if you know that you recover 1400 calories you can actually go onto many apps you don't need to come to a nutritionist but you can go on to many apps if you want self-help but if you're lazy like me is like just find the expert

you know I when I work out I you get so many apps to teacher to workout I like a trainer okay so tomorrow so what I do is I I tell my patients to do calculate the TDE correct yes you go on website it's a free app free calculator correct where you plug in the number so let's say they come up with like 1,800 calories correct how do you teach them how to measure the calories and how much do you are taking per day that's the key that's the key so normally I don't teach them

everything so they come to me for 3 to 6 months so like first month rice rice or Roti huh you eat huh huh I eat okay this is the information for one Roti this is the information from 100 G of rice information I want you to go home and I want you to weigh your Roti after it is made cooked weight I want you to weigh the rice that you serve yourself now don't weigh and put do one game in your house everybody line up everyone put rice in the plate so everyone puts rice in

the plate and measure it oh I took 200 g of rice oh I took 140 G of rice so that's the first part the standardization of portion like if you give me a plate of rice now now within 5 G I will take out exactly 100 G you can't beat me why I need to translate that experience to my client and more M and Granny have not taught us that so if you can just measure your bread or Indian bread or rice or joar or bajra small weighing scale in a small weighing scale then you

start saying oh 100 G of rice is so many calories correct now calories also differ from rice to Rice correct because of different glycemic index so I just tell people that it doesn't have to be accurate there's a vast Universe right it's like you don't need to become a Formula 1 car driver to learn to drive you need to know the basics steering wheel gear or automatic accelerator break similarly in the food you need to know the carbohydrate foods and you need to know the protein foods see fat and all I tell people first you

become B basic Gala cricket and then don't try and go verat kohi level protein cars fats vitamin then if you want that level you come to a coach you come nutrition Cod so you start off with the carbs first now why doctor not protein first because carbs is the culprit in the human race because we're eating too much and you and I and everybody here in this set and everybody out there watching we are all watching this as desk jockeys DJs we're all DJs this movement this movement and this movement the calorie expenditure of this

is only one meal a day just one meal a day so right for everybody it doesn't matter whether you work out or just by normal person a daily protein requirement is8 G per kilogram per day and if you shoot for one maybe you'll get 8 so that's why I tell my patient shoot for 1 gram per kilo uh In from from your experience for Indian patients uh when they when you see the protein content is low what do you do so normally what we do is as as dietitians and nutritionist we build a small chart

each 100 grams of this food sorry sorry scratch that I tell my DTI who eats 100 grams of any item don't go as per government labeling law take the serving size so if I'm going to eat kidney beans or lima beans or pinto beans Chana rajma lobia those sort of beans right how much will I eat 2 tbspoon 3 tbspoon 45 G give me the protein requirement in that and then I draw a chart out and maybe I'll send this across to you so you can Flash it on your on our podcast above our heads

right now which is like what do 8 to 10 g of protein look like in vegetarian and non-vegetarian food so now that you give that information to client they're like okay I kind of follow this much second thing I do is if any of my clients work out they go for a walk they go for yoga jogging weight training anything I say you take 15 to 20 gram of protein post work out if they do not have any gut issues if there are gut issues I never give a protein supplement because it is too concentrated

and it is artificial from the perspective of nature never made something to have only protein and no fiber and no carbohydrate and no um you know um plant compounds or or or other molecules in it so this 10 to 20 gam is something that I give to all people who work out because the moment I give 20 g of protein the average Indian race is between 50 to 90 kgs and if you give 20 grams of protein it's it's it's it's a it's a equivalent of almost 1 and a half milal and the final point

I tell a person is if you're eating three meals a day your breakfast lunch and dinner should aim to hit at 20 20 20 so you then you know that you're going to get that 200 run score if you're a verat kohi like okay this is my run rate breakfast run rate lunch run rate dinner run rate let's wait to hit the six on last ball so the problem is the vegetarians are like the bowlers going into bat trying to save the game like not much of skill but it's like okay I have to beat

the target so then we work with my favorite is glutamine my all-time favorite is glutamine glutamine is an amino acid U that really really makes up 60% of skeletal muscle um and so what I do is I have my client make a vegetable juice or or or a fruit juice juice you just uh blend it yeah you just blend it uh and why the juice is because in today's world nobody has the patience to eat the vegetable plain like today at breakfast I was eating plain broccoli plain tomato and the chef is looking at me

he's like we can saute it for you we can add this dressing I'm like plain means zero calorie you do anything to it it adds more calories I don't need that so uh what I do is when I Juice It Up I get the fiber and then I add but not that much correct by you do lose a little bit but still it's okay you do still lose a little bit um uh and you know the the thought process is people can assassinate you for juicing people can assassinate you for eating vegetable and then combination

of vegetable I just tell people that people are eating so processed and so wrong today at least that's nature we of getting some of those plant compon you so a teaspoon of 5 G or 10 G of glutamine to that or I look at a plantbased protein powder and add it to that you know but personally my story to you is I worked for 15 years for supplement companies I took all the supplements in the world it did affect my gut cuz I have a delicate darling gut so today I do work out but I

don't touch a protein supplement I am disciplined to hunt down my protein so I've got you will have patients who will get disciplined because they're hurting uh but the normal person is not going to be discipline so you and I have got to Kajol them convince them uh to do that and I always use this line nutritional supplements are a convenience for your nutritionally IND discipline if I can get them more nutritionally disciplined Evolution did not go wrong for us to design supplements it is man that has gone wrong in terms of eating habit no

absolutely true absolutely true I in in fact for my protein requipment if I don't meet my 1 gr per kilo I use supplement but uh I nowadays I have designed in such a way that I'm able to take this one gr just with my natural sources of protein uh but do you think that this um I personally feel that way protein powder and all the supplements with the protein requirement does have a role in few people where they will not be able to meet their protein requirement if their gut is okay with the supplements what

do you think about it um it's like putting a cricket team together M right do you want all-rounders do you want batsmen do you want Bowlers so protein is also like that so you have the animal source of protein plant s of protein then in the animal kingdom of protein uh you have more robust creatin and carnosine coming in which gives more athletic performance where it's a plant-based protein or dairy protein has more amino acid profile and then comes last is soya protein which many of us nutritionist do not want to recommend because of the

genetically modified Sawyer but Sawyer is still good so so it's like saying food is also like human beings you can't call a certain human being bad right there's always good in in somebody but you got to find the good in that so even with the protein supplements um for example I was asked yesterday uh what's your opinion of whe protein I am a judge I neither prosecutor nor Defender I see the facts of this case who is the person in front of me allergic to milk not allergic to milk if allergic to milk it's prosecuted

go behind bars you can't take way way is a source of milk protein or casine is a source of milk protein so I think doctor our followers our fans can do one simple thing when I eat the food does it agree with me yes or no if it's no don't listen to doctor Paul don't listen to Ryan Fernando because they said that protein supplement is good see how your gut feel what is your gut feeling gut feeling correct and from there go to the protein supplement and say oh this protein in natural form agrees with

me like if somebody launches a broccoli protein I'll buy it because broccoli agrees with me my gut is good I don't get gas I have amazing potty the next day we should talk about potty also you know nobody talks about it a lot everyone just talks about input nobody talks about the output that's my job it's a pretty crappy job crappy so I tell my patients all the time after do I do a colonoscopy I feel like no I now I know you inside out the the most intimate relationship most intimate relationship you know the

reason that I think humor comes into my channel is because that you know I am in a very delicate position when talk about hemorrhoids anal disorders anoral you need to break the I yeah and that's why I come up with all this the small small on liners what's your best joke the best joke is um after I do a colonoscopy I tell them that so I I go and see the patient I say that I always have a ice breaker right I say oh you know you don't look like you are 60 years old at

all you look like you you know you look much younger and then the same way I walked into a patient's room and I said that oh you don't look like you are 45 years old at all the patient says yes I'm not 45 because I'm 35 I thought like you caught your hand in the door and you're like oh oh God I should have put I shouldn't put my mouth foot where my mouth is so uh you know being a gastroenterologist has opened up my lines of communication with the patient in a different way opened

up the the Lin of communication a different the gut is a nice big long line right so always this protein discussion always comes through and uh one of the thing that most common side effect when they take more protein is constipation uh because as you rightly said you know there's no fiber so I absolutely agree with you that everybody has to analyze what is in it for them uh and then what is the gut feeling about their food for their body so uh I always tell them so exactly what you said try it out even

for fasting that I recommend right Sunrise s it might not be for everybody but it is the most sustainable method that worked out for me so I have been like promoting to everybody as well so coming back to this uh organic discussion that you said so this is very uh dear to my uh heart because organic my understanding is that yes you know there's a lot of pesticides and everything and they know they are growing uh organically which might be no logically speaking it looks good on your uh paper it looks supposed to be good

on your gut as well um but two things one is it is expensive and then two is um should we have to buy everything or one that is listed on the dirty dozen list where these are all the things that is in the top ingredient where you need to buy organic what do you say number one uh I always say your Staples the grain pulses legumes if you can get that to be organic that is nearly 45 to 50 60% of your uh food consumption pattern then we move into Dairy and eggs if you're a

egarian from that perspective if those can be going into free range and hens that are not antibiotic and hormonally fled then you know you're another step closer to being organic and then comes your fruits and vegetables and as you mentioned the dirty dozen um let me doesn't explain to the audience what I so so dirty doesen the uh the World Health Organization came out and said that they analyzed all the foods on the planet and The Dirty Dozen was a term coin to say which are the foods with the highest spray pesticide and insecticide content

on it and at the top of my head I remember that most berries spinach are there on the tomatoes tomatoes are on the highly sprayed um versions of U pesticides so two things I do is if I do not have control of knowing that it is organic when I purchase it I make sure I wash it well and that's one reason doctor I try and encourage people not to eat outside because if you go behind the scenes in a lot of places in India the rice the Staples the vegetables or maybe the fruits are not

washed before cooked so your expect them to your dirty doesn't rais to egg squ right so um like I was talking to my hotel I was like are your eggs organic and so they looked at me with a blank look and we're talking about a star property right and you're paying in the dollar R to live in in this current city in India we are in which is Mumbai and I was like dude but if I'm going to be paying so much for a room and you give me all of these lovely soaps and all

of these like exotic stuff but my and is not organic so these are the perspectives I think we need to have dialogue and discussion about and I'm hoping I can poke that one or two followers out there saying that when you travel don't eat outside if you have to eat outside limit your portion and your concept fasting from morning to evening brilliant so if I'm one day in Bombay I do uh fruit fast so I carry my fruit I know it's organic I drink my own water my body should survive after all Dr pal we

not walking 22 kilometers right now you Des Joys the world is desk jockies we're eating too much eat less So when you say fruits and sugars yeah um I mean fruits and vegetables then that comes this whole so okay let me just bring the bring the bottom line of the organic so you saying that go organic as much as possible correct absolutely go organic your liver and kidney will thank you uh 25 years later and and and even the gut will be like you know I really love you because we don't need to see Dr

pal right now for some invasive in andout procedure because you've dumped a lot of chemicals inside of me so you don't want my prescription you want my subscription I want your subscription because um I'm so happy that a doctor is talking about organic a doctor is talking about Nutrition a doctor is telling people fast right because uh the other part is take medicine do medical procedure correct so you have broken the the the norm and so um like all all of us nutritionist and dietitians love you you know so like you're on our part of

the part of the world like you have a medical problem no no you have no medical problem even the medical doctor saying eat correctly I feel like you know nutrition should be above doctors because I feel like doctors has to be put to work one with diseases that is not being controlled by nutrition if I can return the compliment when the nutritionist has failed in his or her job then they need to go to the doctor yeah yes a bad nutritionist then yeah you should come to us or you know at the end of the

day it's it's all about um influencing people and I think the doctors of today actually need to become the nutritionist of tomorrow that's true actually yeah doctor should be combined with nutritionist on that same day as well true true true but the problem is during I I have repeatedly same this said this in multiple podcasts so in my medical training not only in my everybody's medical training we always say weight loss as the final line of a big disease but we don't have any big paragraph after that weight loss statement to how to do that

this is pretty standard on every disease you take fatty liver you take IBS you take obesity misle apnea everything the treatment is weight loss and then what we do we go to the next disease we don't talk about how to control the weight so as I as you know I was pretty big before and then I all learned you about 100 plus KES right before yeah yeah and then I all learned all this uh by myself and then that is how I got inspired to teach everybody else because what I learned is gold and this

golden discussion has not being taught in uh Medical College at least when I was trained things are changing now so um coming back to the topic of this organic things so Baseline is you know go organic as much as possible and then if you can afford uh do the dirty desen for sure uh and we'll put that in the L description Link in what dirty desen is and the third thing is try to include fruits uh and vegetables as much as possible that brings to the next discussion that what's your take on fruits yeah and

the sugar inside the fruits is it good for your body or not from a nutrition standpoint fruit sugars were created by Evolution I think the sugars that are put into our Foods today are created by manufacturing man-made processes that is bad the sugar that is added to an irated beverage to a fruit juice to all the package foods that we have that's the problem like for example I was on the flight yesterday and the so-called am which is mango juice had six teaspoons of sugar in it right but if I make a mango juice it

has its natural sugar I'm not putting another six tspoons of sugar in there so the wrong is man-made package foods of fruit juices the right is homemade fruit juices or eating fruits the sugar and that is not good now we have this disconnect a lot if I eat one orange that's all I need but sometimes I want to have orange juice and Doctor whenever I squeeze orange juice I go through eight oranges to get one glass so now I have eight oranges of sugar minus the fiber going into my system so it depends who we

are giving this to we're giving it to a sports athlete who needs extra calories extra vitamin C and can do with the extra sugar because they're burning it off or like you and me who are desk chalky sitting and working we don't need eight oranges we need one orange so the perspective is that fruits are not bad when you juice fruit check out who is receiving it uh and uh because the fiber is removed I think people who are on the heavier side or not into athletic performance at whatever the age should not consume a

fruit juice so I got a fruit juice yesterday in the store um they said I said uh they were putting sugar I said no no no sugar and they were like okay what anything wrong with you so here I have seen so in India there's a very quick thing that you can do if you don't want sugar and anything B no sugar diabetic then the guy is like okay okay no no no the diabetic I can't put sugar but if you say I'm a health person no sugar we'll put one sugar it's a little Sweetness

in this person's life we should say no no sugar I'm going to be diabetic yeah I tell a lot of people you know with our domestic help or our friendly help around us and all giving yourself a fic I disease is the best food control I had Ram Prasad B used to use too much of oil in my food so by less oil less oil less oil cholesterol coach nothing he continued using like beer glasses of oil in my house and doing so one day I came back I took a forged report saying that I

underwent a uh anoplasty and I had heart attack Ram Prasad heart attack doctor if I don't stop eating oil tomorrow I will die he started getting tears in his eyes next day no oil full cold turkey so sometimes you know the food is the pi right so we got to remove the love from the food from when it's being prepared for us and kind of say that you know this is the fictitious situation where I need nutritional discipline that's what happening with my subscribers they are actually blaming oh Dr Palace asked me not to eat

late at night so all the host and everything is like who's this Dr pal what is happening with this guy good for your business so super sounds good this a wonderful podcast so we are going to wrap this up with the rapid fire questions are you ready I have a gut feeling I'm not going to like these questions I'm going to take my phone okay um we have prepared fresh set of questions for you this is this is uh I can take one run two runs I have to hit four or six only even if

you put a stroke it's okay okay number one okay so you are top nutritionist here in India so I have written top two Indian superfoods oh this I can hit a six off h amla Huh and Moringa Moringa yes which is drumstick drumstick most powerful these two guys it's like having two verat kohes on your team wow wow there's a famous director called K bhiraj he's all my Tamil speaking audience will know he has a very close relationship with Moringa and his career with this Moringa his his career got like really Sky escalated to the

next level you want to know a secret not because of the nutrition value I live on the third floor on a penthouse I have a pot that is the size of this podcast studio and in it grows three Moringa trees seriously on my Terrace in Bangalore in Bangalore I believe in it so the research says the vibrational element of the moringa is the most powerful so if you can have Moringa a backra uh if you can have a backyard and if you don't have a backyard get a big size pot and put uh light potting

mix for your Terrace and grow moreing okay super super all right so second what will I find in uh Ryan's pocket whenever you are hungry to your to go food my to go food is the date Apple pistachio or sometimes fig what I do is I carry it in a Ziploc bag so I don't keep eating too much of it and my Apple is invariably I hunt down an organic apple that is not waxy coated so I can just wash it and eat the apple directly that's true and sometimes I go the whole day with

just an apple in two dates apples are also in the dirty desen that's why organic yeah Organic Apple correct okay and then uh two tips for healthy eating eat to your heart's content H Dr Paul what's the size of the medical heart yeah yeah it's a fist eat your heart Hearts content that is my first tip to the human race this is all that we need to eat we have somehow lost the plot and eat too much carbon footprint is too high second is try and eat as close to sundown as possible if welcome to

my channel it's it's a no-brainer and I think we are saying what the ancient sages said the ancient sages were more successful because they didn't have electricity you and I have electricity which is our enemy it's keeping everyone on Netflix and awake and therefore eating uh late into the hours of the day and then they either come to me or they come to you after that super so two tips for a patient coming in your clinic with the history of newly diagnosed diabetes diabetes is reverse in terms of diet diabetes is reversible uh I've had

even hb1c on insulin r verse the secret is it is in your diet what people mistake including my father is that the medicine once I take it I can continue to eat the way I was always eating you now have a disease change the way you eat okay so what what do you say change the way you eat you need to First align what is your body type in terms of how much of calories how much of protein how much of carb how much of fat number one number two ISO caloric balance your diet meaning

all the breakfast on Monday Tuesday Wednesday Thursday Friday every breakfast should have 60 gam of carbohydrate on all days the same what we do today I will eat dosa tomorrow I'll eat parata day after I'll eat fried rice the carbohydrate content keeps going up and down insulin has to keep place with this seesaw so isocaloric means I plan the diet to have a carbohydrate Flatline through the end entire meal of the week of that meal lunches dinners and breakfast all in the same so now blood glucose and insulin response is getting more predicted weight training

opens up the cells to have better insulin uh sensitivity so these are standard stuff that I recommend okay and being a gastrologist I'm very big on fiber okay fiber is the food for gut bacteria two fiber rich foods that you use right I love the foods which are with cucumber or high water content um um coconut is one of my favorite because I'm from South India um and if you do not have a gut problem uh the the the beans uh the kidney beans the French beans all of these Chana rajma all have sufficient fiber

in it and for the clients that complain a little bit about too much of gassiness bloating and all I love our Indian jira aen and soft made in the form of a postmeal tea so eat your fiber and have a jira Ain tea post or you know doctor when we go to the restaurants we get that mouth freshener not the sugared version the traditional version is good enough to help in uh the digestion process okay all right two uh tips for a person to go to a restaurant yeah you I know you advise not to

go to restaurant but if you go to restaurant two tips yeah I learned one oilfree Biryani I didn't know that I'm going to ask that moving forward what else two more when when you ask that Chef oil fre bani make sure your camera is out and see the look on his face like oh you I heard that is this guy gone is this guy gone crazy because that's the look the executive chef gave me but uh tips when you go to a restaurant number one is um ask the restaurant to wash your salad items well

because of the dirty dozen and they cut it directly and put it in if you're ordering a salad share your food with two people I call it being kjy when my wife and me go to a restaurant the restaurant waiter thinks we have no money we have one Dal and one rice and we will share it and if we order a fish we will share it so we portion control so our bill is actually of one person so anytime we go to a restaurant we don't get very good treatment but now I realized what's the

right thing to do leave a nice big tip for the guy so now he opens the door nicely for me he like sir I can make special uh children's portion for you so that's an another thing we're eating too much when you go out share your dessert because uh I think dessert is constructed for three people into one so when your group of friends go in everyone takes one one teaspoon of a dessert get taste bir pleasure don't get uh stomach explosions so I used to split everything in reals okay and then so people think

that I have a split personality okay so one of my subscribers told me that you know when I went to the restaurant they ordered kept on kept splitting everything and then the waiter ask are you a fan of Dr pal channel so I think I think that's what we should do uh splitting everything uh is the way to go if you are in a restaurant I completely agree with you okay so we have one other exercise for you so we're going to give you two dishes and I want you to choose one okay okay and

then see uh the pro cons and what will you do it might not be healthy okay all right I'll do my best okay we have the full-blown Coke and we have Diet Coke okay the answer is going to be you know don't drink both as well that's the normal logical question but practically speaking everybody is faced with this okay so if you have to choose between these two okay so the standard answer is try and limit your erated beverages to once or twice a month between these two I would choose the the proper Coke now

this is about 200 mL if I'm not mistaken 250 ml this is a glass I'd share this with my buddy Dr pal so now I'm halfing the sugar content now Dr pal returns back to me and says no no no we should do the diet coke it zero calories zero sugar research is showing that the chemical sweeteners in this affect the gut microbiome to insulin resistance and further triggering of the brain for sugar imbalances creating more craving so at the end of the day if I'm disciplined and I want a cheat meal and I want

a sugar Spike I will still go with the full sugar but lesser content and I actually did that so yesterday with my Biryani I had a Sprite and I halfed it right and the guy kept asking me because he knew I was a nutritionist sir diet or zero do you want and this contains chemical item which is one more over all the other chemicals on this so the Lesser evil I feel is this one the problem Dr PA Lies when people can't control the quantity and the number of times they do it in a month

like I said tea coffee milk and sugar was 5.5 kgs one of this every day is about a 9 kg weight gain every year so Choose Wisely Choose Wisely yeah so my answer to that is uh people think that Diet Coke is better in terms of no calories uh again along piggybacking on your thought process is you know drinking every day is not going to help you for that it is better that you indulge on this regular Coke so that you are not fighting with this willpower uh and then that was a very important thing

during weight loss Journey where you need to be okay and you need to enjoy the process rather than forcing yourself too much to a point that is not sustainable okay super uh we have one more okay here you go this is sugar the sweetness of life and this is salt and the saltiness of the elixir of life so the the question is uh you're given one you are the chef okay and you going to create a dish okay um and this is for a blood pressure patient okay and everybody was saying that okay everybody knows

that too much of salt might raise your blood pressure uh how but now the shift is to too much of sugar causing metabolic syndrome causing you know metabolic disregulation that can worsen your blood pressure as well so if you want to create an ingredient for a blood pressure patient which one will you choose more this is what we call a googly and Cricket so um when we construct in hospitals the menu plan um obviously we look at the patient hypertensive might also become diabetic diabetic also becoming hypertensive um the first thing I do as a

reverse orientation in personalized nutrition is seeing the taste but threshold of a person people can do a simple experiment take a pinch of sugar dissolve it in 100 ml pinch and take a pinch of salt and dissolve it ask the patient which one they can guess there's a threshold they have arrived at BP or sugar problems because their thresholds to detect salt or sugar is lowered and therefore they spend their whole life enhancing salt and enhancing sugar to feel satisfied so when I construct any food I'm actually not putting either because now the patient is

doomed because the taste buds have already fatigued so we need to retrain the uh taste buds and how do we do that is by educating the patient one option as an alternative to table salt is celery as um celery salts which are natural salts available which have an ability to fire the taste buds on higher salt content and another option for sugar is to go in the direction of using Stevia or monk fruit they say agav but Agave also has a high honey also has a higher level level to Sugar uh at the end of

the day when you have a medical condition you got to listen to your doctor and lower everything out of your life super super you handle the googly very well but we got no runs all right it sounds good one last question two favorite probiotic food that you recommend to your patient Indian patient because I'm from I live in the south of India I have seen that making Dosa Mau of do are batter or in abroad you call it as pancake could you make it the previous night and allow it to ferment kji in orisa I

Married an AA girl they have this lovely thing where they take rice and buttermilk and onions and let it ferment and everything so I that fermentation process is good and from the Orient I love kimchi so I nowadays I try and take any vegetable or fruit and try and automatically make it fermented sometimes I lose the battle it gets spoiled you get the fungus right but U I tend to pickle things like amla which I hate but it's a super food so I pickle it in apple cider vinegar and salt and then let it ferment

and so we go in that way I also ferment garlic so we can add my mouth's actually watering as I'm saying this to you you know these these fermented foods so I think these are something that we we can actually uh promote to help in the um probiotic content so super super sounds good I I'm big on probiotics and uh the um kji that you said that's very popular in every part of the country apparently uh I put a reel on uh we call it as palur in Tamil Nadu then I got to know that

the same dish is available in multiple parts of the country odisha Assam Manipur and they have their own Regional way to spin it I think before the Advent of the fridge people had no choice because food was getting spoiled so they kind of fermented it and then we had because there was no electricity we had a lot of fermented foods now in today's day and age because we have electricity and we demand this freshness of food that we have lost the art of fermenting Foods correct correct no absolutely absolutely so uh Beyond doubt I always

do deal with two FS fiber and fermentation for every GI patient this is what I say and whenever I reach a talk to a nutritionist I always try to get some knowledge from them by what do they eat for rich in fiber what do they they do for ferment so because even in us you know if you talk to a Chinese patient I learn from my patients all the time I say what is the fermented food in your uh part of the world and I think I can add one more f for you as a

gastro specialist in the gut feeling don't say farting I was about to say farting because if your fiber or ferment not good you're definitely going to have the side effect of farting I should say fun fber per and fun I had a lot of fun with you today Dr thank you so much thank you so much was so so pleasure to have you here thank you