Exposing Indian Diet: Roti, Rice, Morning Energy & Night Habits | Sonia Narang | FO456 Raj Shamani

46:08So you can actually track down. And I tell all my clients, when you join the program, I say the first thing, that a food journal must maintain. In 7 to 10 days, you will know that you were lacking. This is a weekly progress. If somebody is in the program, that should be 7-10 % of your body weight in one year's time if someone's 80 kg is 8 kg in a year and it goes higher because there is a little water loss after that weight loss is fast usually I don't know I use this line in love in patience in a quick in a quick okay when we do in a quick weight loss this is clear how many grams how many kg we do in a quick weight loss we do in a quick we do in a quick sustain it will be a difficult cravings will backfire it will be a lot you have lose and we are in India which are different seasons we are in India we are in India Now you can see, Rakhir, Diwali, Ganesh Chaturthi, New Year will come, this is the time, lots of festivals, birthdays, birthdays, this will come, it will come, so, calorie track, weight track, you have the dynamics in the middle of it.

47:45It can be that someone has 16 kgs weight loss in 3 months, until next year, the retention that you can do, will be 8 kg, 10 kg, because it will rebound again. So rapid weight loss actually makes you lose your muscle also. And again, factor, age also counts. But rapid weight loss doesn't sustain. That I've seen. Why didn't it happen? Because you've done some crash diet. Your body is good. Your brain is good. It's like the tsunami has hit me. I'm getting food. you come mil raha hai. To jab ap usko slowly, gradually communicate karte ho na, then wo better sustain karte hai. Trust develop karte hai apke saath.

48:31And another interesting thing, hum ne bolo tha na, ki organs aur bones ko to nahi chheď na. Water ka joh fluctuations hain wo rahengi. And wo hamesha rehti hai. Ek dait kilo ka aapka fluctuations subah aur ratke bhi weight mein fark ajaata hai. But after the water retention, we are left with fat and muscle. that what will you do now? I have to take the fat. So how will you decide the body? What will I do? How will you do? This is human body. These muscles are. These are fat.

49:15Muscles are solid. Muscles are solid. muscles are shapely and people call muscle beautiful, chiseled okay fat is not solid fat is shapeless okay people call it ugly now brain has to decide water fluctuation we have learned now brain has to decide slowly we are talking about that I will lose fat or I will lose muscle. We call Mr. X. If I am crashing diet, we call it analogy. Mr. X is going to be a cash crisis. For Mr. X, muscle is like his jewelry, fat is like his property. okay ab jab mr x pe koi cash crisis aata hai to woh apni jewelry pehle dispose karenge ya property it'll be jewelry the smaller asset ghar mein hai nahi hai bank mein hai nahi nahi farak padhta but I need to have property because of inflation sarpe chach chahiye and all the reasons now it's the same thing with the brain when the brain goes through a crash diet us po nahi samajata I don't know that you have to get food supply from the brain.

50:53The brain is at that time when you have to fill your energy meats, the muscle is broken. You are not chiseled. I need survival and fat. The muscle is doing my aesthetic. Apart from the movement, I work my aesthetic. The fat is giving me insulation. The brain is working on the same fat, cholesterol. I am giving vitamin ADE. I am helping my hormones. I am regulating my bowel movement. So fat is more important to me. The brain on the contrary clings to the fat. It doesn't let it go. It can only let go slowly and gradually. That is the reason. Your brain why does me hate? I have lost my life. What is this doing?

51:42I saw Shahid Kapoor's podcast. that it's a body type so it's a very good thing that people have made their body but it's sustainable which are very close to your body type yes so weight loss when we don't give the brain systematically sustain signal we don't do it I know that the brain hates losing weight it doesn't like it when we lose weight lose kerti hai ya khana gum khaate hai ya kubhi bhi ek demo toh ek inch bhi lose hota hai toh brain kondus brain ko lakta hai ki oh mujhe khana nye mil raha hai survive nye kare pahonga maybe kuchh ho ka nye and that's why it slows down the metabolism yes for a for a period of time that but wuh thoda time mein khatam ho jata hai na if you just push it through or brain ko bar bar bolte roo toh it just yes consistency is the key but smaller changes na ek dem se nahin ek dem se calorie deficit mein uthna bhi nahin achha agar calorie deficit I have also come in the opposite.

52:45I am in X amount of calories. And I am maintaining it. Have you heard of plateau weight? No. My weight is stuck. I am doing everything. I should eat it for two weeks. Plateau weight is coming. Why do you think that plateau weight comes? Because the brain takes time to adjust to new you. Plus, when you were on gaining spree, पे थे, जिस जिस pedestal पे आप रुके थे, जिस जिस weight पे आप रुके थे, हम muscle memory की बात करते है fat memory भी होती है उसकी memory है कि मैं एक time पे यहाँ पे comfortable था मुझे यहाँ से और lose नहीं करना और I just want to बहुत extreme नहीं करना so plateau weight आता है again we talk about if someone has 100 weight then he wants that I have 70 weight and I respect that he should do it so what do you do in plateau weight what do you do in plateau weight example hypothetical he has already 1500 calories he has already plateau weight okay bro you eat 1200 okay then plateau will come now what do you do and calorie deficit no plateau weight and otherwise also it is so important to refeed yourself trust develop my brain say I am here to nurture you I am here to look after you then eat it eat it eat it no no no something a little refeed doesn't mean people use this word cheat cheat is a normal negative word cheat you say something that you are negative with yourself don't cheat refeed if there is a festival if I have something I have or today my heart has been in negative calories but now I have been eating 200-300 calories extra.

54:35It is okay. That is where it will work. Only exceptions are, if there is a model, a ramp, a crew member, we know that we have to keep a lot of attention. If you have to keep an athlete, then you have to keep an attention. It doesn't even need to be so much grams. But if I am a mother and I am a teacher and I have the other so many priorities. So then it is okay. Because you have to sustain it. Otherwise, you are extreme all or none. People are extreme usually. That is where the dieticians come in the picture. That you understand your body. Because people have a mood. Now I have to lose weight.

55:19Or a mood goes on. Whatever you see. Whatever you see, I grow. There's nothing. and the extreme then 2-3 months they push themselves and then they give up yeah majority of the people do that absolutely and talking about that actually because we're talking about weight loss I'll tell you about why is it like that sometimes I'm full of I'm full of I have to eat more like it's just maybe I'm happy I'm sad or I'm going through some emotional roller coaster so I have to eat more I have to eat more something that I crave that I don't eat in normal days. Like I will when I'm very sad or my bad day, I want to eat a lot of food.

56:04Sweet. Yeah. Okay. I want to eat that. Like I want, I crave sugar. I crave fried food. Because I'm a big fan of this. So I'm a lot of fun. Yeah. And then for the first time it's like this. so last month I went through an emotional crash something happened in my life and it was so emotional up and down a lot of good things happening, a lot of bad things happening a lot of stuff happening together and in my normal life day to day I was living the same way I live, the same way I eat I was on a trip 10 days out I lost 8 kgs I don't know yeah I was like that I didn't have any stress maybe overthinking a little bit but it didn't have much 8 kgs I lost by doing nothing yeah and I'm like I'm like dancing every day nothing happens I don't have to lose 1 kg I don't have to lose I went from 76 to 68 like in just I think 13 days

57:38in 13 days I didn't feel like eating probably I was eating like one or two meals a day. Why do you think this is like this? We have asked a lot of things and I want to discuss each one of them. Go one by one. When we say emotional eating, stress eating. Emotional eating. Emotional eating. What is emotional eating? Yeah. That I want to say emotional eating at that time. that emotional eating is not an escape. And we'll come about that also. And then, it's not always emotional eating. You heard it? It was in stress, in tension, started the death. So, it's not always emotional eating. It is emotional drinking.

58:29It's emotional smoking. Anything to escape that. What is escaping? That particular emotion or stress which the person is facing to escape that and what happened to you we'll discuss that also so

58:48here this time cortisol levels spike cortisol is a stress hormone it's spike brain says I need dopamine rush dopamine hit you drink chocolate I eat sugar. I eat. Some people eat salt, fried, junk. So, anything else I need to hit dopamine. Now I need to hit. Now I need to hit. So, now we have learned that this is a coping mechanism. Whenever you get stress, the brain processes that I need to hit dopamine. And it becomes a loop. I'm in stress. I'm feeling bad. I want to eat something. I will eat, feel good for some time, followed by guilt or shame or stress where he is. And then I am feeling bad and then I eat again.

59:46So, the way we feed this mechanism, it will be weak. So, again, as I said, someone says that I have started my food. Emotional eating, again I am repeating, Raj, we will do the same thing. do what people have to do with the maximum. Emotional eating I gave a diet chart. There is an apple. Millet roti. What will it do? It's an emotional uphable. Diet counseling. It's not just diet. We have many diets now. We need counseling. When you are stressed, the worst thing that the person can do to himself is to keep sitting there. There you are sitting there. To cling that tension, to own that tension. And in that moment, ideally, get up and go out.

1:00:45Just get up and go out. And there is no need for it. This is what I'm telling you. In Japan, there is a concept of forest bathing. Shinrin Yoku. So, go to the jungle. There is no exercise. not do anything, hiking, jogging, just go to the jungle. You sit with nature. Nature heals you. And probably, you call mother nature. And the research shows that your cortisol level dropped, immunity better, etc. In fact, UK, USA, they have started with their forest therapy centers also. So, to regulate emotion, you need to touch base with yourself time and again. go out if possible go in the vastness sub chemical locha dopamine cortisol everything will be fine we recently had gone to Pushkar Brahma Ji ka temple Pandit Ji has told you a very interesting thing what?

1:01:48we heard about 4 yug 4 yug okay satyug kalyug tretadvapar satyug in the world people lived 100 ,000 years Okay.

1:02:29demons we have read in the Sathyug there was a Hirne Kashyap 4 akshar 4 akshar 3 akshar 2 akshar 1 akshar I was like yeah we are sufficient for self sabotage so it's like the monsters don't sleep under your bed they are in your head so the person has to touch base with himself and the clients who come to me who was in stress and ate a lot of weight and diabetes so I tell them that everything is okay so it's okay now everything is okay now the health is bad so in stress that's why I ate pia gya, this is why weight has increased, time is, time is, time is, stress is, time is, now, I have one stress, that I have lost my health, and I would like to add, that we can have thousands of stress, but genuinely, when there is a problem, then, one stress is, that I have lost my health, true, but, what do you want to do, when you are emotional, you are stressed, depressed, depressed, sad, angry in this situation usually people think something to eat or not to eat two types of things now in that time body is taking so much energy because it is a state to maintain energy and thoughts are very lethargic when you go out and go out it's an orchid now going out and go out is very difficult especially like Now I'm in a good state.

1:04:28Now I'm in a good state. Now I'm going to walk outside. Now I'm going to walk around. Half a hour will come and walk. Right? But when you are irritated, stressed, sad feeling. At that time you say to someone that I'm going to walk outside. Nobody will do it. But this is what the essence is. That beyond that, What do you have to do with stress? You have to deal with yourself. How am I dealing with this? Can I not eat and reward myself? I can't eat and reward. It's so pain. sorry sorry come again if my sadness something I eat and it's solved if it's solved in a little if it's stress eating you will stop a little because you don't eat from the food you are eating emotionally and I have seen a little bit of a little I have seen that is the reason that used to be me years ago not now my husband too I've lived with the example which I'm talking about so much because God has given me an example it's like real don't tell your client care see, I don't know how to eat the dog that's not the stress until you said how will you get instant reward?

1:05:40what's the difference? the dog is accessible it's easy if you need a genuine reward add one more our body feel good factor daily you need to do a walk workout, do something for well-being shopping, eat something eat something good these three are doing us feel good the walk workout your mind, body, purpose all are involved and it stays with you the shopping and stress eating it will give you a high and it crashes you and it doesn't leave you there. It takes you further down. You leave more void, you leave more vulnerable. And it's so difficult to then come out. So breath work is so important. So those are the rewards, they seem boring, but they do it.

1:06:35And there's proven stats in multiple studies that walking every day reduces your depression by 36%. See, and if you're lucky that if nature is in the past, vastness is... I'm not lucky. you are very lucky blessed you are no in Mumbai where is there no nature this is concrete jungle what jungle you want this forest is made out of bricks yeah lovely but breath work works it works sit down with closed eyes and touch or you think there's no other choice with life experience I'd say no stress it doesn't this too shall pass haven't we seen this too shall pass how many hundred days you have lived in your stress 10th words how many stress was back then so this too shall pass but that's a mindset that you go what helps me is I definitely I play with my dog but then sometimes oxytocin I watch those movies I like those series I start watching them they enjoy them and sometimes I just listen to the songs and I'm singing very loud and I'm singing with them either at home and if it's early night then I'll drive myself because I can't do it in the building so that really helps me and there's also science why it works but it definitely works this is the only thing because I'm very anti that for me sugar is a crime yes yes yes the way educating yourself is something which is going to help because this loop didn't become an alcoholic or not so to pull out touching base with yourself I am the one I have to deal with true then you said what was happening I was like same thing and the body was breaking the muscle when you are ill you are ill how many body is broken in the literal sense body is broken Yeah, my muscle is completely zero.

1:08:46Like muscle loss was... You could see visible changes. Wild visible changes in 10 days. Which I was probably 6 months ago. See, I told you that whenever we are doing something like this, what did the brain? I need to break it. I need to break it. I need to survive. I need to touch it. I need to touch it. So, this is what happens. And why is it? Adrenaline, how the hormones are... How does your body respond to this situation? What happened? What was happening? Adrenaline is where you talk about stress. Some people don't eat food. So the brain perceives that there is a stress or challenge. My focus is not eating food.

1:09:27My focus is not here. My focus is whatever I am in stress. So the brain is also seeing that you don't feed yourself. Day to day energy and everything is needed. So that's why you start to break your muscle. but I hope things are good with you things are always good for me and me which is I overanalyze because it was me with a few times so good back to normal and then I'm so distinct that you have said this so openly this is hats off to you some people feel shy about this on social media at times in that you have said it in life you have done good parts in life you have done I want to share all of these this is so good to share this is so good to share and I do hope those who are watching this podcast, learn this story from you, this two shall pass.

1:10:16It's bad. It's okay. We've come back. Back to normal. Yes. Now I'm back to... Though I'm not very muscular, but back to being fit. That matters more. That matters a lot. I'm back to doing 25 pull-ups and 50 push-ups. That's what I'm doing. I judge that. If I don't do this in life, I mean I'm not fit. not fit. So whatever you do is on it is great. Yes. But this base level I want to maintain that can I run 2 kilometers? Can I do 50 push-ups? Can I do 25 pull-ups? This is my base level fitness. If I can do this, then I'm fit. Everyone has tested no science or logic. It's just my test for my science.

1:10:58And that's amazing. That's the way to go. Yeah. Okay. Coming back to point of emotional eating. If you leave outside, we will touch a little bit. We will overeat. There are a lot of people. you know this is a problem with me as well again another problem that I had tested epigenetics and that's why I thought that my satiety level was very weird and messed up so technically my body, my brain doesn't signal that I'm full or not so I'm eating much more munchies probably it's in my childhood that we all eat munchies food is language of love so now what we have done like what I have done is I'll take a break on things but like I've seen in my family they're eating, they don't know how many friends they don't know they keep eating they don't know they're over eating or not how did you manage managed to manage?

1:12:06It was very simple. I just fixed, like got a dietation, got it fixed and then the amount of it you will eat more than the amount of it. Very nice. My willpower is a little strong. Like if I want to change, I change. Yeah. I'm a stubborn, strong boy. That's lovely. So yeah. How do people know?

1:12:39How do I know that I'm over eating? Tell me this. See, this is a fact that you eat 80 % full. And this is a fact that your stomach is 15-20 minutes. You send a signal to your stomach that my stomach is filled. But in 15-20 minutes you have eaten a lot of things. Why do you think the brain is 15-20 minutes? Because the stretch of the brain is called the neuron endings. When the wall is shrinking, the signal sends you to the brain. When you start eating, it expands slowly. You get to know that my stomach is filled. But this is really a difficult problem that how to stop the capacity of 80 % of the capacity.

1:13:29After eating every roti, I won't wait for 15-20 minutes. There is a hack to it. When you eat two roti, you normally put it on the plate, in your plate, you can see visually that this is my food. That's how I eat. Visually, it's your first plate serving. So, you have eaten two roti. Now, your third roti is the heart of your heart. Ask yourself, if I will eat the fourth roti? If the answer is no, then you don't have the third roti. That's your 80 % of your heart. When you're taking the second helping, ask yourself in pairs this is a biohack you give a counter question and give clarity you give clarity when you start the third brain brain feels like the fourth thought is heavy so this means I should stop here and it's called semit you understand semit semit ahar mitahar yogic bahasha mein mitahar keheten aur scientifically this is called gastric accommodation gastric is the pate so gastric accommodation joh aapko ati ahar se bachay aur mitahar ki taraf le ke jay and then again this comes with practice jab aap mitahar karna shuru kar deete ho toh wo joh shrink expand cycle hai pate ka aap neent bhook and anger, when you grow, it grows.

1:15:15Practice and when you tame you grow, your your memory ismitted, the fresh ones. Like you referenced earlier, when I was eating a lot of young girls, now I eat a little, you changed, you evolved. So, when you start practicing practice, the stomach which is spoken differently to naturally, it starts to shrink, shrink ho na shuru ho jata hai aapka mood better ho ga aapki blood levels zada aachya stabilized raha ge aur jab aap koji khaa ke jab aise uartata na aray yaar bada khaliyah is that you have I would like to use the word abused your system joh itna intelligent system tha joh aapko signal bhej raha tha aapne consciously usko silent kiya so there's a saying chalo phiro thakko mat Bolo chalo bako mat Dekho chakho tako mat Khao pio rajo mat Mato lab rajo mat mat Chalo firo tako mat Bolo chalo bako mat Dekho chakho you are watching but tako not Khao pio Khaaya pia hai Food is a fuel But rajo matlab itana rajake khaali I am not able to breathe Okay extra not to fill in yeah stuffy never should be because when you eat less than 80 % capacity you're hungry I get that like if you eat more then what happens what happens what's wrong what is the idea of having food is basically it is working as a fuel but you've done so much you've done stuff all the blood circulation you've got to act here so the other place there's blood circulation food I have eaten so much that I just need to dose off because I don't have the supply to go anywhere else.

1:17:14Everything is going to my gut. But is it harmful in the long term? Yeah, yeah, definitely. Again, blood sugar spikes and your capacity is increasing. Before you eat two roti, you don't have to eat 4 from 4. You start to get weight gain and insulin level spikes. But let alone the other health issues. Got it. and you know to control this what i did in the beginning that i was extremely strong and now i will be fit which is a lot of people and then i designed one whole day one whole food breakfast yoga, lunch yoga, dinner yoga snacking yoga, protein levels are so much carbs level are so much all that same and i will eat the same eat the same food I will eat the same breakfast same thing so my breakfast and lunch dinner changed a little bit but breakfast and lunch became same for 3 months 4 months actually it was the same food I was irritated at a time and then I shifted it I was thinking I was thinking about eating the things so many people do this same food is it healthy same food how much for 3 months If I'm just talking about three months, the same meal I took, how has it helped me?

1:18:39My decision fatigue has been over. I don't have to think about what I want to do. My nutritional tracking has been easy. I don't have to take my brain daily. Digestive comfort has been started. It's easy to get to my goal. A lot of athletes also do it. That I have to do this. These are the things. which is the cons that your relationship with food starts to disturb and cravings backfire. And when cravings backfire, it doesn't mean that you just eat today. If you need to have a lot of support, however, there are people like Raj who are disciplined and who have the willpower, that I thought, I will do it.

1:19:24Now, what is on the cellular level? If we eat the same diet, we have heard of gut microbiome diversity, that there is a lot of microbiome in your gut, so it should be diversified. If I have one meal for three months, in my gut microbiome, there are fungi, bacteria, virus, this is all. Now, in this one, there are some of the favorite food that you feed. There are some of those who don't get their food. These people all eat different food. Okay. Now, there are some of the people who have got a gut microbiome who don't get their food. They're staffed. Those people who die off. Okay. Now, what's happening?

1:20:13What was the small category I had catered. It could be that there was a pathogenic bacteria which is not good for me I have an infection or inflammation or food resistance and what can't survive because of his absence the person is getting serious diseases like diabetes or heart diseases because there is a bacteria in diabetes who influences insulin spikes so the bacteria was finished I thought I was fine. Three months to start structure and start everything is good. But diversity needs to be good. In that way, heart disease is what we need. So there is a bacteria which is responsible for lipid metabolism.

1:21:05So when you killed that bacteria then we are seeing that the diet was good, eating well, structure followed. Then how are LDL and triglycerides high? The reason is there. Further, gut diversity means that this is my city and 100 people live in it. So I would like that 10 doctors become a doctor, 10 farmers, 10 engineers, and so on, and so on, can assign a task. Functional will be good. Now if all 100 doctors become a farmer, then share it. Farmers, पर कोई बिमारी फैल गई तो वो क्या करेंगे घर कैसे बनाएंगे manage कर लेंगे but obviously उनकी efficiency कितनी drop कर जाएगी फिर farmers का जो काम था वो भी नहीं हो पाएगा so we need that diversity तो जो लोग same meal कहते हैं for years it's not good same meal खाना अलग बात है same structure follow करना अलग बात है if I am comfortable that I have made my plate model so much protein, so much salad if we are talking about that language continue doing with the same model but add a little diversity in that it is necessary to eat one kind of roti eat one kind of protein and diversify it but I do that even today like my first meal in the morning is same and maybe it's a year or date then breakfast Fist is different.

1:22:40Yeah. Then lunch is also different. Yeah, yeah. It's a good food, but it's a good food. Yeah, it's a good food. It's a good food. It's a good food. And if it's a meal, if it's the same, so that is absolutely okay. But not the entire structure and similar choices day after day, week after week. So one is okay. One meal, yeah, yeah. Again, because it's getting rid of decision fatigue. That's becoming your comfort meal also. Exactly, exactly. That's my first meal. It's not comfortable, but I take it. First meal and then there are two fruits which I eat every day. Regardless of what happens. That's also fine.

1:23:15What are those fruits? Blueberries and pomegranate. It's very good. And almond. Yeah. These three things I take like every day. Blueberries, pomegranate. Pomegranate is my snack. Pomegranate and almonds together. Yeah. Interesting. But why are you not adding other fruits? Why are you not adding other fruits? Why are you not adding other fruits? It's easy to make decisions. easy I eat some like if I'm out I'll eat but this is what I'm eating I'm life this is my fixed that breakfast is not eating every day then pomegranate post podcast pomegranate it's just a thing it's not logic first time dietitian follow me I said I don't have to change no, decision fatigue how much is good for the habit forming that was the core need that was the core need that was the habit that was the best that you have to eat eat some food eat some food eat some food which makes sense but diversity if you have some other fruits because in one type of fruit you have one thing you have to get a little diversity that's a good thing blueberries is a very interesting thing for Raj it's so good blueberries can you imagine blueberries how much vitamin C is 9.8 % how much in the amrood is 228 % jam amrood is jam guava yeah 9 10 and here 228 look at the difference but given the PR given the image given how we say blueberries I also feel very feel good blueberries and mentally I feel good I feel good I feel good I feel good I feel good I feel good I feel good I don't do I don't do I don't do I don't do I feel good but guava has fiber it has way more vitamin C than blueberries blueberries as I said PR because you put it in smoothies in the oats, which are very good.

1:25:39I don't have to add blueberries. But do add the other fruits and vegetables also. Give me a alternative. Just add seasonal. All the fruits are good. There's no scare-mongering. High sugar fruits are good. Which are high sugar fruits? No, let's listen to it. For fruits, typically, we talk about watermelon. So we call the sugary fruit. There is 90 % water in the watermelon. And the glycemic index is also less. So how much sugar is increased? But if you have increased the glycemic load, if I have eaten the watermelon, then it will spike the sugar level. As much as your portion is, 150 to 200 grams, standard apple or 1 anard, that much is good.

1:26:28You've given yourself a structure. Now you're infusing variety. Tell me top three fruits which everyone has added in their diet. I will not say anything.

1:26:40The variety is better. No top is better. Someone gets PR, someone doesn't get it. This was interesting that blueberry versus guava is something else. There are some differences which has been a lot of PR versus someone who forgot. There are some fruits that we forgot which has not been able to PR but that is good. some fruit which we have eaten you eat bear bear bear don't break bear bear you've not even heard of it see that is weird bear fiber sugar craving you can calm down bear I don't know that is reflecting that our native fruits what happens bear tell me bear what happens maybe Maybe we can say something different.

1:27:32What you can say. But there are many things that we can say in Delhi, Bombay, and in Dwar. I don't know what we can say. What do you say in Guava? Jam. Did you say Jam? I think Jam Jam. That's so interesting. I'm saying that. What is this? Look. This is. This is yellow clear. It's a seed. Yes, I know. What do you say? bore we were both yes indoor we got to eat in the table in the table take the table and eat the table is very good the real antioxidants are in the local we thrive in the environment in the soil so these are I am not against blueberries frozen blueberries you are eating blueberries you are happy that you are good in them but native fruits local fruits like something which is really good no one is good of course the fruit is good fiber, vitamin C it cleanses your colon very well but you also need annaar pineapple and mango so no super fruit no super food do you know what the definition of super food know what happens.

1:28:58If there is no table in my house, then that is the super priority. If there is no bed in his house, then that is the bed. So, the need is the food when you come, that is your super food. So, you decide three needs. What people need. I mean, the maximum people need three needs. One is skin glow. People love it. That's a topic that people love. How does skin glow glow? For understanding the skin glow, To understand people, it's interesting to know that what effect is on our skin.

1:29:34Our gut. Gut is the glow switch. Gut is the final boss. How is it? Now what happens is I have eaten food, ingested It went to my stomach Now it went to my intestines We also say that We think that mouth, stomach Small intestine, large intestine It is called gut The proper gut health is basically your intestines Okay Whatever we have eaten It will digest in the stomach It passes on to intestines and it decides what the absorption is doing here. Whatever I have eaten, if the nutrition is good, then it is absorbed in my gut. It reflects my skin on my skin. Whatever I have eaten, if it is processed food, it is not a good food, it is junk food, that is what my intestines reflect my skin on my skin.

1:30:39How? Why do we say to someone, you feel like you don't have to be dry your skin is very dull or you can see it in 3 months your skin shines from inside okay this intestine is this is how the intestine is it's like a plumbing pipe it's like 20 feet long okay now the intestine here which is the lining epithelial cells this lining is like junctions which are epithelial cells, they are linked to the junctions. And in these junctions, the kitchen's trunk is not a seal, it's like that. So what happens is that whatever food comes from the stomach, everything is like undigested food, bacteria, whatever, toxins are and so on.

1:31:31The seal will be out of here, selectively nutrients. And the unprocessed food and all the things and this is the beauty of intestine here the nutrients are absorbed here so selectively only nutrients are allowed and no one will go when I started eating junk food what did I do intestine in the intestine good bad bacteria I made bad bacteria powerful and now it's going to disturb the junctions and loosen up when the junctions lose So, the permeability is not only for nutrients. Now, the undigested food, bacteria, protozoa, etc. Everything is out of the way. In my bloodstream, they start circulating.

1:32:22Now, the brain is seeing that there are some toxins that I am not happy with which are circulating in my body. The brain, in the desperate attempt to get rid of them, it pushes to the largest organ, the detox pathway which is the skin I am not happy, whatever is happening my blood is circulating, send it out get rid of it and skin is the largest organ but if the size of the toxin of the pore I cannot cleanse by sweating these toxins are starting to be under deposit skin under when it's deposited, someone has acne, eczema, psoriasis. That is the gut skin axis that what was in the gut, it's reflecting on the skin.

1:33:13If we're eating good, it will also reflect on the skin. So what a good food is. Overall, it will reflect. There's no one food. There's no one thing that you can do. Yes. Raj, for good skin, we should have lycopene, astaxanthin, anthocyanin, leucine, isovil. so it feels very good that this food was good now you see how when you talk when you do a good PR you have to use all the words she is making sense mom says yes so skin your local food eat your gut microbiome in the environment, with diversity and good hydration, it reflects your skin on your skin. Interesting. Okay. Hydration. So, hydration means that you can see that the skin is dehydrated.

1:34:15It is called tugger test. You pinch your hand, your skin will snap back. If it is dehydrated, it remains tented for some time. So, you need to, that's already a sign. What does it mean? what do you want to do? you have to pinch it it has snapped back you have to go back you have to snap back and if it is tented on the top so that means that it is not plumpness and that is the sign of dehydration now further hydration is good clear complexion so many vegetable fruits, rainbow diet, antioxidants which were very good words and then omega 3 because that is a skin defense that's that is what we need walnut chia seed fish supplements and sleep is also equally important bad sleep reflects on your skin because repair hydration or cellular level oxygenation so these are the things further we would be you mentioned Korean glass so let's see what are they doing Korean food what are their staples in Korean food hydration is good and also they eat their drinks cucumber, watermelon so it is like a lot of hydration it keeps you a lot of watery food watery fruit yeah then they eat a lot of fermented foods kimchi is their staple breakfast, lunch, dinner in every meal in fact, Koreans there's a fun fact here when they put a photo they don't forget they say kimchi because fermented food you are always doing your gut microbiome probiotics so it's good your gut is happy it's looking at your skin and then fish eaters tofu eaters omega 3 and collagen is good and then lot of vegetables and these are the do's the don'ts are for good skin alcohol is a no no then sugar which you also said I'm against sugar is one thing which impacts your skin in layman language science collagen is the matrix collagen is the matrix it is mixed and it breaks it collagen is made good sugar came and it broke so that is the reason glycation is called and glycation is the end product it is the age so age faster you get to see that or after glyco ends oh my god I am forgetting the full form age one is the umr that we mentioned and then there is age there is this word that end product of glycated something that is the full form I wouldn't know it's called age that glycation is the end product in the skin it will feel like it's dull if it's the impact of joints then the joint stiffness that is because of a lot of sugar intake happening interesting now as you told us about this Korean thing give us an example for fermented India for fermented food which are we got which are options yes Yes.

1:37:53Okay. India. North India. South India. East India. West India. Okay. North India. Dahi. Lassi. The chach thing. And kanji. Is fermented. Okay. South India. Italy. Dosa. Appam. Okay. West. West is dhokla. Khaman. Sonkadi. East India has. basically Poytabhath rice, cooked rice for the night you have to ferment in your mouth I don't know what happened I have never heard of this I'm sure I'm a North Poytabhath works excellent if you have acidity problem Poytabhath is basically cooked rice you have to ferment in your mouth and you eat it with little salt if you fancy something you add onion pre-probiotic So why only north south Korea Kimchi Japan Mizo China Kombucha Europe Sorgath USA Sado See the wisdom In fact people travel it is so good that is, as you travel so, it becomes that the gut is a little disturbed.

1:39:24So, you can see the local food there. What is the fermented food? So, you can eat a little bit of a gut microbiome and get a sample of your gut microbiome. And it won't be overwhelmed. Interesting. I didn't know. I love sourdough bread. I love it. I can't get it. That is fermented. Lacto fermented. And which is, again, very good. I love avocados and sourdough. like just it's a very good yeah because in India you have vegetarian so breakfast is very easily you get everywhere and it's one of the best breakfast that you can eat there are a lot others also but yeah no but taste wise one of the best it's very easily you get everywhere it's always it's always it's always it's always and it's that decision fatigue which is again the best thing that you simplify and you get better but I can't eat the vegetables so I was eating.

1:40:19I don't eat vegetables. I can't eat vegetables. Yeah, absolutely. And it's just nothing. I personally go by how they want. I need to just make sure that my nutrition is okay. But even I am a little flat and bland in the morning. No strong vegetables. Nothing. Yeah. You know, tell me, you touched a point where you said that some people drink from childhood I drink blood from the rest of my life, but I become lactose intolerant. In my case, I'm not lactose intolerant. I was in a test, but I can't drink blood. But when I'm not drinking blood, I track myself that when I'm drinking. There's a huge difference in my acidity level, digestion, energy levels, and many things.

1:41:10Lactose intolerance, recently we started listening to lactose intolerance. and you are 28 years right I had so much time to practice so this was not the first why was it now exactly and I had so much I had so much every day I had so much all of a sudden I had so much problem I had to tell you simple or tell you or tell you tell you tell you I had to tell you I had to tell you

1:41:50what is lactose it is sugar found in milk lactose is sugar found in milk which is lactose lactase enzyme found in small intestine lactase enzyme small intestine is made in small intestine where is it made in small intestine the body is phenomenally beautiful in how it works small intestine which I told you earlier small intestine lining finger like projections which is called villi this villi on the other little microvillies you see how the absorption the chanani thing which I mentioned in microvillies if you look at the structures they are called as brush borders lactase enzyme brush border now if I have more processed foods junk foods sleep issues stress or if I was going to antibiotic course and I was like, so this is my celiac, something else, like what do we call SIBO, small intestinal bacterial overgrowth.

1:43:16So, something that has disturbed me here, because of processed food, my bad bacteria has been feeding more and it has damaged my brush border. Brush border is now not made lactase enzyme, so that's why I am now lactose intolerance or lactose sensitive. Oh In childhood There are two types of lactose intolerance One is primary One is secondary Primary In childhood All lactase enzymes are good With age It is slowly decline Okay

1:43:58Secondary Again There was some infection There was more Antibiotic Overuse There was H. pylori infection was disturbed by them. But now it's not that I will not drink blood in my life. Personal choices, religious customs, all of our choices. But lactose intolerance to correct the first thing is we will eliminate lactose a little time. Then we will eat daily a cup. Now the milk is also made of blood but it is pre-digested. Lactobusillus bacteria is in it. Third and another fermented food will add. Third counter intuitive is. Now back to the end of the day two chumach doudh should be with your food.

1:44:48What happens is that the intestine is with the food that comes with gastric emptying is slow. It will go into intestine. In this time, intestine will get to develop lactase enzyme develop for the adaptability it can do and reverse because I need to leave leave leave leave I don't have to leave I get the clients lactose intolerance fruit intolerance wheat intolerance I don't like what I want what I want so

1:45:24diversity add so don't leave keep introducing the things gluten why people have gluten allergy? one of them is celiac that is autoimmune people eat roti but when they grow up or after a time maybe something happens which is gluten intolerant gluten allergy is like celiac that is autoimmune which virus has hit you and you cannot reverse it and it's so that if a trace of gluten also has gone suddenly the person can have hives and needs to be hospitalized and in fact gluten free shampoos because people realize gluten shampoo so if it's a little if it's a child or something it's ingest from that but no people who gluten eat from that they do gluten from that so if it's hives celiac it's not reverse the best is to take strict care but nothing will happen you can't digest it it didn't happen that all my body is good the good thing is that vomit and body refused it but why is it happening is the thing lot of things have changed processed food packaged food has become a normal in our day to day life and there is no diversity there is no diversity let's not believe it but it is damaging damage our gut microbiome diversity is damaging so the good enzymes and bacteria are suppressed they are not able to do it they die off interesting but if there is proper gluten allergy to someone it cannot be no it cannot reverse if it is autoimmune then it cannot be when I live when I have gluten free diet again energy levels are much better why does that so gluten I don't know but just energy is better digestion is better gluten now typically normally wheat green revolution was there everyone eat wheat and all the millet went back so population demand is genetically modified crops soil erosion is the gluten that is the reason that the gluten has come back which is a native form of the wheat that you go back to the roots in the soil is it better?

1:48:07the gluten is better because of the gluten structure wise but some people don't digest the gluten the best is to always small portions and one thing at a time today I have introduced to make your gut microbiome steady comfortable okay in last like tell me the last thing tell me one last thing that there is so much content on the food on the diet on the sleep everything you open Instagram YouTube you open any article you read it's like you don't do anything do it do it do it do it do it do it do it do it do it do it you say it's wrong then no no no no no no like you know it just goes on and on and on and on and on and on.

1:48:59Like sometimes I feel like when I didn't know anything when I was very naive and innocent that I was totally wrong in these things. Then I was better at least. At least I was able to eat it. Today I am eating something. Before I was scared of it. Where I am scared of it. Before I never thought of it where I am eating, which I am eating, which I am eating, what I am eating. now it's just you're eating too but you're scared and in his chest you don't know what to exactly follow and there was a stat on very limited women in one state in America that 49 % women who diet or fitness pages follow or nutritionists and doctors follow 49 % of them they have broken their relationship because they are scared of their food because they don't know how much grams to eat how much to eat how to make which oil to use 50 % of your food and this is also me so everybody who is watching this what do you believe?

1:50:14let's put it like this there are many gods okay can anybody answer that which God is best I that God is best which you get power which you get power if there is a faith or norm which you take chaos and conflict in the project which you can't relate so that is not good for you and what is the solution what is good or not millions of diets and plans and stuff

1:51:06let me just think about this answer in a better you know what I mean but it's a brilliant anecdote I was loving how it started I was loving how it started I was like brilliant because it's so true so many gods, which one is good for you which gives you power which gives you power which gives you conflict which gives you the truth which you think that my problem solves will be solved and that's the following how do you find it? either they come from the father or when they come from the other or when they come from the other or you try yourself two things two different religions and then you fall in love with one.

1:51:47Or when you read about someone, you don't understand. So you have to do all of these things if you don't get from your home and environment directly from yourself. And that's how you choose and that's how the diet should be. Yes, that's how the diet should be. That's a very good answer. I liked it. And I don't know what to say. Thank you. And any person never said to anyone that this person that you are going to hurt yourself. Some norms are the same with each God. Universally the same. Diet also. Diets are different. Microbiome, culture, environment, history, etc. But those are the set principles of God.

1:52:35These are set. Diet is from the Greek word. Which means lifestyle. not just the food don't narrow it down only to the food so now in the diet or lifestyle the habits are universally the good habits 4-5 things there is no conflict in that food eat good local jam it is good do it your body is designed to move there is no conflict in that no one chaos nahi hai, sleep achi karo because brain detox sleep mein hooga, sleep buni hai until unless you're an army person or maybe spiritual intervention hai we need sleep hydration achha guru I come across people, poor din mein doh glass paani types karge, bhool jaata ho there are a lot of people, yeh 4 corner stones hai beach mein aajata hai aapka breath work learn to give it a little pause learn to breathe deep we all do shallow breathing deep breathing so there is breath work stress management and supplements if required that's the code got it well thank you so much for explaining me and bringing the geek out of yourself teaching me 50 words for the vegetables that I anyway hate thanks for making me hate more but thank you so much with lovely talking to you.

1:54:13Thank you for explaining like a teacher proper. And you know, before coming, everyone is very nervous. But the comfort that you give and the patient listener you are and you already know what I mean. We need to work on that now. Thank you. Thank you so much. Thank you. That was really good. Thank you. Where do you live? Bombay? Delhi. Delhi. You're flying. Both of you are flying from Delhi? Yeah. For this? for this and and it's lovely Raj it's lovely the work you're doing I'm sure you're getting compliments from from all over the world now but you can tell me I love it yeah it's it's lovely it's like you know you are one um you've said that thing um comparison but every mom would look forward oh my god wow it means a lot thank you so much thank you I think I'm getting overwhelmed It's your day, it's your show.

1:55:14This is not mine. I'm so happy that you're here. I saw your... I saw so much of your work. Obviously because of research purposes. Yeah. Incredible. Incredible how you just break down complex things into small, very simple stuff. And that's why the numbers, I mean, they show. But it's crazy. I was looking at a few things. 184 million. 100. It's wild. Yeah. It's wild. Right. It's so much shareable. It's amazing. Thank you so much for watching this episode. Now, I have to do three things. First of all, subscribe to this channel. Because as much as you subscribe, we will get better and valuable guests for you.

1:55:57Number two, tell me in the comments, what did you feel good and bad? So that we can repeat those mistakes. And which guests you want to watch again on our podcast? so that we can take them and give you more value. And number three, you must have to share this episode with anyone. Because one conversation can change someone's life. I'll see you next time. Until then, keep figuring out.