Healthy Lymphatic System - Way to go

Walking isn't enough if you have Diabetes.

Most people with diabetes think walking is all they need. But there's a big problem they don't know about.

Your heart pumps blood out. Your veins bring 90% back. But 10% gets stuck around your neck, armpits, back, and belly area.

This stuck blood makes inflammation worse. Inflammation makes insulin resistance worse. And that makes diabetes harder to control.

The fix → Get your lymphatic system moving.

Your lymphatic system is like a drain that clears out the stuck fluid. When it works better, you feel better.

3 Easy ways to do this

1. Get a full body oil massage once a week - This pushes the stuck fluid back to your heart.

2. Do proper warm-up exercises - I've seen this work for 12+ years. You can find videos on YouTube.

3. Try chair surya namaskars - Bend forward and backward. This squeezes your lymphatic system like a sponge.

When you bend your spine both ways, you push out the stuck fluid.

The result → Less inflammation, Less insulin resistance, Better diabetes control.

Don't just walk. Add some lymphatic movement to your routine. Even doing this every other day can make a real difference in how you feel and how your body handles insulin.

P.S. Which one sounds doable for you? Start with what feels easiest and see how it goes.

#DiabetesReversal #LymphaticHealth #HealthTips #Wellness #InsulinResistance

Courtesy: Dr. Pramod Tripathi

Body Transformation - Some Thoughts

Weight loss isn't what you think it is.

Most people obsess over numbers. "Doc, I've lost 15 kilos!" they beam. "Amazing," I say, "but tell me, how do you feel?"

The real transformation happens in three stages.

Stage 1: The Numbers Game
You start at, say, 100kg and drop 15-20% to around 80-85kg.

You feel amazing because the scale keeps rewarding you. Every weigh-in brings validation. Your diet expert cheers you on. The feedback loop is clear and immediate.

Stage 2: The Invisible Progress
Then you hit a plateau. The scale stubbornly stays at 82kg, but something else is happening. You're dropping dress sizes – from XXL to XL to L.

Your body is quietly reshaping itself, trading fat for muscle. The scale lies, but your clothes don't.

Stage 3: The Participation Shift
This is where the magic happens. You suddenly find yourself wanting to do things. When friends mention that dance class or colleagues organize weekend cricket, you're no longer the spectator asking "Can I watch?" You're asking "Can I play? Can I join?"

That shift from observer to participant? That's your body telling you it's ready for life.

Here's what's interesting about feedback in each stage

Stage 1: The scale and your nutritionist celebrate with you
Stage 2: Your trainer notices you're looking leaner
Stage 3: The feedback disappears

And that's exactly when you need to become your own cheerleader.

Look in the mirror, acknowledge the person who can now play for an hour instead of getting winded in 20 minutes, and give yourself the appreciation you deserve.

Don't deny yourself that recognition.

Seek out situations where others can appreciate your transformation too. It creates a positive feedback loop that sustains lifelong healthy habits.

The scale got you started, but your newfound ability to participate in life? That's what keeps you going.
(Found this helpful? Save 📌 this post and Repost ♻️ to help someone in your network who needs to read this.)

P.S. Which stage are you in right now? Drop a comment I'd love to hear your story.

#WeightLoss #HealthTransformation #Fitness #Wellness #Mindset

Courtesy: Dr. Malhar Ganla

Diet, Obesity - Paradigm shift

Most people think they need complex diets and intense workout regimens to beat Diabetes and Obesity.

They're wrong.

It usually comes down to 3 simple mindset shifts that 99% of people ignore

SHIFT #1: Master the art of NOT eating
Your superpower isn't willpower around food, it's developing the ability to look at food and simply not eat it.

We live in an abundance economy where food is everywhere. The moment you can walk through a mall, see every food option, and choose not to eat unless you're actually hungry.

You've won half the battle.

SHIFT #2: Eat for taste, not volume
Diabetes and obesity often begin with one thing - EXCESS.

We don’t overeat because food is tasty.

We overeat because we’ve made Quantity the goal.

Flip the script
→ Enjoy smaller portions.
→ Savor every bite.
Let taste not fullness be your signal. Your taste buds (and blood sugar) will thank you.

SHIFT #3: Become opportunistic with Exercise
Stop treating exercise like a transaction ("If I work out, I can eat pizza").

Start thinking like an athlete. Invest in gym memberships, develop outdoor hobbies, actively seek movement opportunities on weekends. Exercise for performance, not punishment.

The magic happens when these shifts become PERMANENT, not temporary fixes.

Most people chase the latest diet trends and workout fads.

Smart people change their relationship with food and movement forever.
(Hit Repost ♻️ if this helped)

P.S. Which approach are you taking? What's your biggest challenge with these mindset shifts? Share in the comments below.

#Health #Diabetes #Obesity #Mindset #Wellness #LifestyleChange

Courtesy: Dr. Malhar Ganla

Walking alone won’t save your Health - Tricks for Graceful Ageing

Most people assume walking is enough. That a daily 5K or 10K walk will keep you healthy for life.

It won’t. We Indians have become obsessed with cardio. Walk, walk, walk... as our disposable income rises, we're literally becoming a "nation of Johnny Walkers."

When you walk and come back to eat more carbs, more rotis, with barely any protein - you're actually burning through your precious muscle mass.

Your muscles are the largest consumers of sugar and fat in your body. They're your mobility engine. Without sufficient muscle, how will you move confidently as you age?

This is exactly what I see happening - older people start restricting their mobility, losing confidence and strength.

But it doesn't have to be this way. My parents, mid-70s, pack their bags every 2-3 weeks for international trips.

Two simple things they've done consistently for 25 years:

First - Gym training 2-3 days a week. Not casual walking. Real resistance training. Building and maintaining muscle mass when everyone around them was saying "you're too old for that."

Second - High protein intake (yes, even as vegetarians). While their friends were eating more rice and rotis with age, my parents did the opposite. Less food overall, but dramatically more protein per meal.

I've watched them eat less food overall but consume more and more protein over the years.

That's wisdom - muscle retention first, then building more.

I'm not saying stop walking. I'm saying stop ignoring your muscles.

Your 70-year-old self will thank you for the weights you lift today.

P.S. Are you building muscle or just burning calories?

hashtag#Fitness hashtag#Longevity hashtag#HealthyAging hashtag#StrengthTraining

Courtesy: Dr. Malhar Ganla

Diabetes Diet - Outdated Myth

This popular diabetes advice is doing more harm than good.

"You have to eat every 2 hours."
"Start your day with sugarless tea and two low-sugar biscuits."
"Eat a fruit at 11, lunch at 1, a snack at 5, and dinner by 8."

Sounds familiar advice?

This kind of diet is being handed out to millions of diabetics across the country.

But the problem is
 → It doesn't reverse diabetes.
 → It barely manages it.

Here’s why this approach fails
→ You’re feeding your body glucose all day long the very thing you're trying to control.
→ Your body never gets a chance to burn the fat stuck in your liver, pancreas, and muscles the root of insulin resistance.

The exhausting repetition leads to boredom, then burnout and eventually, you give up.

What works instead?
↳  A rhythm your body was designed for → Fasting + Feasting.

When you fast, your body
↳ Empties stored glycogen
↳ Begins to burn stubborn fat
↳ Reduces insulin resistance

When you feast (mindfully), you
↳ Nourish your body
↳ Rebuild muscle
↳ Feel satisfied

This isn’t some one-size-fits-all diet it’s how your body actually works, how you live, and what you can stick to.

Want to try a medically supervised fast?
Comment “FDR” (Fast to Reverse) and our team will reach out.

P.S. What’s the most confusing diet advice you’ve heard?

#DiabetesMyths #ReverseDiabetes #HealthTruths #FastingForHealth
#DiabetesReversal

 

Courtest: Dr. Pramod Tripathi

 

Connected Isn’t Enough—What You Do With It Matters (AI in the Core)

“The magic lies not in the wires, but in what flows through them.”

Large enterprises suffer from whitespaces and blackholes—gaps where processes fall through the cracks due to disconnected systems and siloed functions. Today, many organizations have made strides in connectivity. APIs are humming, data lakes are full, and systems are finally talking to each other. But here's the paradox: Everything is connected—and yet nothing is working smarter. Connectivity was never the destination. It’s just the beginning.

From Connected to Intelligent :
Wiring systems together doesn’t automatically deliver value. The real transformation begins when we layer intelligence on top of that connectivity—where AI becomes the multiplier.

Once your data is flowing across functions, you're no longer dealing with fragmented inputs. You're working with a 360° enterprise view—and that’s the fuel AI needs to unlock true value.
✅ Predict trial delays using real-time site and patient data
✅ Forecast demand with submission milestones and historic trends
✅ Optimize manufacturing by blending regulatory and market signals
✅ Automate decisions that used to take days of coordination
This is not siloed AI solving isolated use cases—it’s enterprise AI, orchestrated across a connected ecosystem.

The Missing Layer: Intelligence + Agility
For decades, organizations have doubled down on vertical silos of excellence—perfecting clinical operations, manufacturing, sales, and beyond.
But today’s challenge isn't doing each part better—it's orchestrating them together.

The missing piece? A horizontal layer of intelligence and agility.
One that unifies past investments, enhances collaboration, and turns connected systems into intelligent, adaptive enterprises.

Final Thought
Being connected is necessary—but not sufficient.
The real differentiator lies in what you do with those connections:
How you apply AI to anticipate, not just respond
How you automate decisions across silos
How you turn fragmented systems into enterprise-wide intelligence

The Connected Enterprise is the platform.
AI is the catalyst.
Agility is the outcome.

#DigitalTransformation #ConnectedEnterprise #EnterpriseAI #BusinessAgility #DataDrivenDecisions

AI World - Biases in Algorithms

Introduction

In the world of AI, a new challenge that is being increasingly discussed is the biases that creep into algorithms. Due to these biases, when we leave it to algorithms to take decisions, there can be unintended consequences. 

In the past, developing an algorithm involved writing a series of steps that a machine could implement again and again without getting tired or without making a mistake. But today’s algorithms, based on machine learning, do not follow a programmed sequence of instructions. Rather they ingest data and figure out for themselves the most logical sequence of steps. They then keep improving this sequence as they consume more and more data.

 

Unintended consequences: Some examples

In March 2016,  Microsoft developed a Twitter chatbot named Tay, built by mining public conversations. The bot would learn and adapt based on its conversations on Twitter.  But in less than 24 hours, Tay began to spew out offensive tweets. What began as a fun chat bot designed to engage in “casual and playful” conversation turned into a PR nightmare.

Facebook developed a feature called “Memories”, highlighting to users what happened on this date in previous years.  It could remind people of memorable vacations, friends’ weddings, or other joyful occasions. However, it also reminded people of painful events, like the anniversary of the death of a family member, or it might ask someone to say happy birthday to a deceased friend.

Google Translate uses AI and deep learning to provide automated translation service for dozens of languages. But in November 2017, there were complaints that the algorithm was sexist. That was because in case of languages like Turkish, there is a single third-person pronoun “o” with no gender while in English, we typically use either “he” or “she,” depending on the gender. When translating Turkish to English, the translation algorithm would decide a gender when translating the gender-neutral “o,” producing translations like “he is a doctor,” “she is a nurse,” “he is hard working” or “she is lazy.” The problem was identified not only for Turkish but also for many other languages that mark gender differently. While Google quickly fixed the problem, the incident was an embarrassment to the tech giant.

Needing to deal with   millions of resumes, Amazon developed an algorithm that could screen out potential applicants. The algorithm looked at patterns in the resumes of previous successful hires and began applying those characteristics to new applicants. Unfortunately, the algorithm reinforced the biases of hiring for male-dominated roles like software engineering. The algorithm taught itself that resumes that included phrases like “Society for Women Scientists” were less preferred because they contained the word “women.” In October 2018, the company scrapped the project.

Princeton University researchers used off-the-shelf machine learning AI software to analyze and link 2.2 million words. They found that European names were perceived as more pleasant than those of African-Americans. The words “woman” and “girl” were more likely to be associated with the arts while science and maths were most likely connected to males. In analyzing these word-associations in the training data, the machine learning algorithm picked up on existing racial and gender biases shown by humans.

Latanya Sweeney, Harvard researcher and former chief technology officer at the Federal Trade Commission (FTC), found that online search queries for African-American names were more likely to return ads to that person from a service that renders arrest records, as compared to the ad results for white names. The same differential treatment occurred in the micro-targeting of higher-interest credit cards and other financial products when the computer inferred that the subjects were African-Americans, despite having the same backgrounds as whites.

MIT researcher Joy Buolamwini found that facial recognition software systems failed to recognize darker-skinned complexions. Generally, most facial recognition training data sets are estimated to be more than 75% male and more than 80% white. When the person in the photo was a white man, the software was accurate 99% of the time at identifying the person as male. According to Buolamwini’s research, the product error rates for the three popularly used systems were less than 1% overall, but increased to more than 20% in one product and 34% in the other two in the identification of darker-skinned women as female.

The COMPAS (Correctional Offender Management Profiling for Alternative Sanctions) algorithm is used by judges to decide whether defendants should be detained or released on bail pending trial. The algorithm was found to be biased against African-Americans. Compared to whites who were equally likely to re-offend, African-Americans were more likely to be subjected to longer periods of detention while awaiting trial.

The Predictability Paradox

We can thus create intelligent algorithms in highly controlled environments, to ensure they are highly predictable in behavior. However, these algorithms will encounter problems they were not prepared for. Alternatively, we can use machine learning algorithms to create resilient but also somewhat unpredictable algorithms. This is the predictability-resilience paradox. While we prefer fully explainable and interpretable algorithms, the balance between predictability and resilience inevitably seems to be tilting in the latter direction.

One solution to resolve the predictability resilience paradox is to use multiple approaches. Thus, in a self-driving car, machine learning might drive the show but in case of confusion about a road sign, a set of rules might kick in. Another solution being discussed is the development of explainable or interpretable systems.

What Can We Learn From these AI Failures?

Part of the power of AI and deep learning is that AI training can indiscriminately learn all nuances of language, even if we do not explicitly instruct it to do so.  Unfortunately, it can pick up trends that we would not like it to pick up — such as the inherent gender bias in our use of language. Thus, AI reinforces biases and stereotypes we may inherently have, but do not even realize.

AI itself is not fundamentally biased. The biases in these algorithms are the result of biased training data built by humans. It is simplistic to suggest that we must collect unbiased data.  Almost all human data is fundamentally biased in some way.

Companies need to incorporate anti-bias training alongside their AI and ML training, spot potential for bias in what they are doing, and actively correct for it. And along with the usual testing processes for software, AI needs to undergo an additional layer of social testing so that problems can be caught before they reach the consumer and result in a massive backlash. Additionally, the data scientists and AI engineers developing the models must be formally trained on the risks of AI.

Most importantly, business leaders need specialized AI training to understand both the possibilities and the risks. Executives need to understand data science and AI enough to manage AI centric products and services and  to appreciate the potential shortcomings of AI.

Understanding these dangers is the responsibility of not just those leading AI initiatives, but all executives. A PR leader who understands social media dynamics and the vicious troll culture can avert the dangers of a self-learning AI Twitter bot. An executive familiar with HR and employment discrimination law can help flag potential dangers of resume screening bots. And a manager with operating experience across multiple countries might be able to spot the pitfalls in translating genderless pronouns.

No single manager has the contextual knowledge to spot everything that can go wrong. So companies need to train all their business leaders on AI’s potential and risks, so that every line of business can spot opportunities and flag concerns.

Concluding notes

Algorithms have the potential to change the world for the better. To leverage that potential, it is important that confidence in algorithms is not undermined. We lose confidence in algorithms much more quickly than we do in human forecasters when both make the same mistake. We are unforgiving of algorithms when they fail, but we accept that humans are fallible. Take the case of autonomous cars. According to some estimates, driverless cars would save up to 1.5 million lives just in the US and close to 50 million lives globally in the next 50 years. Yet, in a poll conducted in April 2018, 50% of the respondents said they considered autonomous cars less safe than cars driven by human beings.

When it comes to trust, two factors are very important: control and transparency. Research indicates that as long as we have some control, even minimal, trust is significantly enhanced. We should introduce simple features that give people a feeling that they are in control. When automated elevators were introduced, people were scared to use them in the absence of an operator. What reassured lift users was the introduction of a red button that said “Stop”. The button was no big deal. In fact, if someone pressed the button, they were directed to use the phone and speak to a remote operator. Yet, the Stop button made users feel as if they were in control.

Transparency can improve trust in an algorithm. When we know how the algorithm works, we feel more in control. But again, the reality is nuanced. When we meet new people, we expect a degree of transparency. We tend to distrust people who are too cagey and seem to be concealing their thoughts and intentions. At the same time, we get suspicious when people try to be too transparent. We start wondering what they are trying to prove. Therefore, for human beings, there is a right level of transparency. The same logic applies to algorithms. Too much information about the algorithm can undermine user trust just as too little.

 

There are different dimensions of trust that we must keep in mind when we design an algorithm. In general, customers should be convinced that the algorithm knows what it is doing, has good motives and upholds basic human values such as honesty and fairness. That is users must know how the algorithm works, why it takes decisions in particular ways and what tradeoffs it makes while making a recommendation. However, not all these aspects may be important for everyone and for all situations. Different aspects of trust may become important in different contexts. So, explanations about the algorithm have to be carefully prepared and calibrated to address the specific trust issues.

While designing and deploying algorithms, companies must consider the role of diversity within their work teams, training data, and the level of cultural sensitivity within their decision-making processes. Greater diversity can potentially avoid harmful discriminatory effects on certain protected groups, especially racial and ethnic minorities. The use of cross functional teams in developing algorithms is emerging as a best practice. Rather than trying to automate everything, more human involvement is desirable for better algorithms. Last but not the least, the formal and regular auditing of algorithms can also help in detecting and mitigating bias.

 

Hope you found this useful.

Fitness - the Myth or Reality

Most people who quit fitness have one thing in common.

(It's Not What You Think)

Everyone talks about motivation and willpower.

But the fact is your body is literally rewiring itself through four distinct hormonal phases when you commit to eating right and exercising consistently.

Most people give up because they don't understand this biological timeline. They expect to feel amazing immediately, then give up when reality hits.

Here's what actually happens

Phase 1: The Dopamine Stage
You see someone crushing their marathon, and suddenly you're setting goals. You haven't laced up your running shoes yet, but your brain is already flooding with dopamine just from the possibility.

This is your excitement hormone saying "we can do this."

Phase 2: The Endorphins Stage
You start showing up. You're actually at the gym, actually running.

Now endorphins kick in - that runner's high that lasts 5-6 hours. No drug in the world can replicate what a solid workout does to your system.

Phase 3: The Serotonin Stage
Here's where most people either break through or break down.

After 2-4 weeks of consistency, serotonin starts flowing. While dopamine was your excitement and endorphins were your pleasure, serotonin is your wellness hormone.

This is where the real antidepressant effect happens.

Phase 4: The Self-Love Stage (Oxytocin)
After months of consistency, oxytocin floods your system. This isn't just about loving your body - it's about loving who you've become.

You start standing by your choices not because they're "right" or "wrong," but because you've fallen in love with the person who shows up for themselves.

It's not about discipline. It's about understanding your biochemistry and riding the wave instead of fighting it.

Most fitness content focuses on the first two phases. But transformation happens in phases 3 and 4, when your brain chemistry fundamentally shifts from seeking external validation to generating internal fulfillment.
(Repost ♻️ if this helped you)

P.S. What phase are you in right now?

#Fitness #Neuroscience #PersonalDevelopment #WellnessJourney #BiochemistryOfSuccess

Courtesy: Dr. Pramod Tripathi

Walking vs. Exercise

"Stop walking" - I told my 100kg patient.

He looked at me like I was crazy.

"But doctor, I've been walking 10,000 steps daily for 10 years!"

"Then why haven't you lost weight? Why is your diabetes still there?"

He went quiet.

Here's the fact → Exercise doesn't change your weight.

Diet decides weight. Exercise decides shape.

My patient Sanjay was doing everything "right" - walking an hour every day, hitting his step count. But the scale wasn't moving.

So we did something different. We stopped the walking.

Instead, we fixed his diet, added fasting. Changed what he ate, not how much he moved.

His waist dropped below 36 inches. His chest became broader than his waist.

Walking is great for fitness. But if you want to lose weight, fix food on your plate first.

Your kitchen will change your weight faster than your sneakers ever will.

P.S. How many hours do you walk daily but still struggle with weight? Be honest.

#weightloss #diet #fitness #health #FreedomFromObesity

Courtesy: Dr. Malhar Ganla

"Start Insulin" - the fastest diabetes advice ever

"Start Insulin" - the fastest diabetes advice ever.

Also potentially the most wrong.

Before you nod and accept this, ask one simple question: "Doctor, am I actually making enough insulin?"

Most doctors skip this. But there's a test for it - the C-peptide test.

If your C-peptide is above 1, you're making plenty of insulin. The problem isn't lack of Insulin.

It's Insulin Resistance.

Think of it this way - A worker can carry 100 kg easily. But if you pile 500 kg on him and then call him useless when he struggles - that's not fair, right?

Your pancreas is that worker.

It's already working overtime, making 4-5 times more insulin than normal because your body isn't responding to it properly.

Check your fasting insulin. It should be around 4-5. If it's 20 or higher, your pancreas is already pumping out way more insulin than it should.

The problem → Insulin resistance.
The solution → Fix the resistance, not add more insulin.

Ask for the right tests, get the full picture. Your pancreas might not be damaged - it might just be overworked.

P.S. Do you know what your fasting insulin number is?

#diabetes #insulinresistance #healthawareness #preventivemedicine

Courtesy: Dr. Pramod Tripathi

The Vitamin D-Diabetes Connection You Need to Know

Most people think diabetes is just about sugar and carbs. But there's one powerful factor almost everyone overlooks

Vitamin D isn't just the "sunshine vitamin" - it's a hormone that directly impacts your insulin sensitivity. When you're deficient, your cells literally can't respond to insulin properly.

When you're deficient, your cells literally can't respond to insulin properly.
That’s metabolic dysfunction at the root.

What the research shows
→ Low vitamin D increases diabetes risk by 55%
→ Optimal levels can improve insulin sensitivity by up to 60%
→ It helps regulate blood sugar even without major diet changes

And yet...

Most “normal” vitamin D levels (30–50 ng/mL) are still too low for optimal metabolic health. I aim for 60–80 ng/mL for my diabetes reversal patients especially those with insulin resistance, thyroid imbalances, or hormone issues.

3 Simple Action Steps
→ Get your 25(OH)D level tested (not just basic vitamin D)
→ Supplement with D3 + K2 for better absorption
→ Aim for 15-20 minutes of morning sun exposure when possible

Your body wants to heal. Sometimes it just needs the right nutrients to do its job.

P.S. What's your vitamin D level?
( Most people have no idea - but it could be the missing piece in your health puzzle.)

Ready to discover what's really driving your blood sugar issues? DM me "REVERSE" to attend our diabetes reversal session.

#DiabetesReversal #VitaminD #MetabolicHealth #BloodSugar #Nutrition #HolisticApproach 

Courtesy: Dr. Pramod Tripathi

Diabetes: Importance of Minerals

Diabetics don’t just need less Sugar.

They need more minerals.

Yes, you heard it right.

Diabetes isn’t just about cutting carbs or sweets. It’s about how well your cells respond to insulin and that’s where micronutrients quietly play a big role.

Here are the 6 essential minerals every diabetic needs

1. CHROMIUM - The Insulin Sensitizer
→ Makes cells more responsive to insulin at the cellular level
→ Improves glucose uptake naturally

Top 3 sources → Broccoli (steamed), Whole grains (oats, barley, whole wheat), Green beans.

2. MAGNESIUM - The Receptor Optimizer
→ Binds with insulin and glucose receptors
→ Improves insulin signaling

Top 3 sources → Spinach, Pumpkin seeds, Almonds.

3. PHOSPHORUS - The Energy Producer
→ Creates ATP inside mitochondria
→ Helps burn glucose and fat for energy
→ Prevents glucose accumulation

Top 3 sources → Lentils (masoor, chana dal, moong dal), Tofu, Oats.

4. SELENIUM - The Antioxidant Powerhouse
→ Reduces insulin resistance through oxidative stress reduction
→ Strong antioxidant properties

Top 3 sources → Brazil nuts (just 2-3 daily), Sunflower seeds (2-3 tsp), Brown rice.

5. VANADIUM - The Insulin Mimicker
→ Acts like insulin at receptor sites
→ Activates glucose receptors independently
→ Helps glucose enter cells directly

Top 3 sources → Black pepper, Mushrooms, Millets (jowar, bajra).

6. ZINC - The Pancreas Supporter
→ Directly supports insulin production
→ Improves HbA1c levels
→ Boosts immunity as added benefit

Top 3 sources → Pumpkin seeds, Cashews, Chickpeas.

And no, you don’t need fancy supplements. Just add these to your diet.

Diabetes care isn’t just about avoiding. It’s also about adding what your body exactly needs.

Repost ♻️ to help someone who’s managing diabetes in your network
& save this for your next grocery run.

P.S. Only consider supplements under medical supervision. Food sources are always safer than pills.

#DiabetesManagement #NutritionScience #HealthyEating #MineralNutrition #WellnessJourney

Courtesy: Dr. Pramod Tripathi

Most people don’t gain weight because they eat too much.

They gain it because the root cause is often ignored.

In this episode of OMG with Divas Gupta, I dive deep into the real causes of weight gain far beyond the usual talk of calories and workouts.

We talk about
→ Why crash diets never work
→ How your hormones silently sabotage fat loss

The truth about metabolism
And why the Indian body needs a completely different fitness approach
↳ Whether you're struggling with weight gain…
↳ Feeling lost in a maze of trending diets…
↳ Or simply want to reconnect with your body and health…

This conversation will change the way you think about your body, your mind, and your habits.

Let’s leave behind the gimmicks.
And accept a lifestyle that actually works.

Listen here → https://lnkd.in/dPPfiAei

If you’ve ever blamed yourself for failed diets, I promise this episode will be a breath of fresh air.

#FreedomFromObesity #WeightLoss #SustainableLiving #HormonalHealth #DrMalharGanla #OMGwithDivasGupta

https://www.youtube.com/watch?v=iW2hRuwKbqM

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

Data Science: Importance of Statistics

90% of students learn ML during grad school; only 10% master statistics. It's like putting the roof on before the walls.

Master these 7 statistics concepts and stand out in data science and product analytics interviews.

1️⃣ P-value: If you see a result, what are the odds that it's by chance? For instance, if your resume A gets 2X conversions vs. B with a P-value of 0.05, it means there is a 5% chance that the result happened by chance. https://lnkd.in/g-nXm_SZ

2️⃣ Power of a test: How likely are you to find an effect if it exists? Learn about P-hacking and how power can help avoid it.
https://lnkd.in/gR32QvKW

3️⃣ Z-test, T-test, and Chi-Square Test: I never paid attention to these during grad school, but these are fundamental tools for understanding outliers, statistical significance, and experimentation. https://lnkd.in/grfGUrFu

4️⃣ Stats behind regression: Regression is the father of all machine learning in a way, so master the fundamentals. Here’s my favorite video: link
https://lnkd.in/gr5hPAz9

5️⃣ ROC AUC and PR AUC Curves: You can technically have a 99% accuracy without a model - crazy, right?
Understand why this happens, and learn which metrics are best suited for different use cases. These curves will make you a better model evaluator.

6️⃣ Learn the math behind Decision Trees: Calculate entropy, Gini, and information gain for a small dataset. Ask GPT "give calculations with example for gini, entropy and information gain"

7️⃣ Run an A/B test: Work with a startup or ask GPT for sample A/B test data. Calculate the minimum sample size, Z-score, and P-value.
Statistics are asked more in interviews than I probably imagined.

Stat Quest is a really cool place to learn about statistics! https://lnkd.in/gPS9yubM

When to actually eat?

 We've always been told to eat when hungry, but what if that's not the best approach?

Sounds strange, but hear me out...

As someone deeply involved in metabolic health, I've observed that delaying eating after the initial hunger signals can actually benefit our bodies.

When we do this, our bodies begin to tap into stored energy reserves. This metabolic shift can

→ Improve insulin sensitivity
→ Enhance fat utilization
→ Sharpen cognitive function
→ Reduce inflammation markers

Now, this doesn't mean we should ignore hunger completely. Rather, it’s about distinguishing between habitual eating cues and true physiological need.

Try extending the gap between hunger onset and your meal by 30-60 minutes. Pay attention to how your relationship with food changes, and how your energy levels respond.

The most sustainable eating pattern is one that aligns with your body’s natural rhythms, not one that goes against them.

P.S. Has anyone else experimented with this approach? I'd love to hear your experiences in comments!

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

How Much Do You Need To Walk To Lose Weight?

Walking can be a powerful tool for weight loss when done right.

When it comes to walking, three simple principles make all the difference

Consistency → Daily 30-minute walks produce better results than occasional intense workouts.
Step threshold → 7,500 steps daily is where significant health benefits begin, with diminishing returns after 10,000.
Nutrition context → Walking creates a weight loss deficit only when combined with appropriate eating habits.

The formula that consistently works 45-60 minutes of daily walking (7,500-10,000 steps) + a moderate 300-calorie deficit.

How to make your daily walks more effective

Set achievable goals - Start with a moderate pace, alternating between fast and slow intervals rather than exhausting yourself with unsustainable intensity.
Schedule your walks - Designate specific days and times for walking and stick to them consistently.
Track your progress - Use a fitness tracker to record distance, duration, and intensity seeing your improvements can be highly motivating.
Minimize vehicle use - Park at the far end of lots and choose walking over driving for short trips whenever possible.
Walk after meals - Take a 10-minute walk after lunch invite colleagues to join for extra motivation.
Replace coffee dates with walking meetups - Instead of sitting in cafes, explore local trails or gardens with friends for social connection without added calories.

As your fitness improves, gradually increase duration or intensity based on your progress.

What small change could you make today to incorporate more walking into your routine?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

The #1 exercise to reduce fat and control your sugar!

When it comes to managing blood sugar, sometimes the simplest things make the biggest difference.

As someone who’s been helping people reverse diabetes for years, I can tell you that you don’t need complicated routines to see results.

This exercise only takes 3-4 minutes and works best when your sugars are peaking, about 2 hours after a meal.

Here’s what you do

→ Take the stairs.
→ Climb 10 steps, come back down 10 steps.
→ Repeat for 4-5 rounds, totaling 40-50 steps.

This "Anti-Gravity” exercise opens up glucose receptors without needing insulin, helping your body reduce sugar and fat naturally.

Thousands of our participants have seen their blood sugar drop by 20-50 points after just a few minutes of this.

It’s a simple approach that works.

Check your sugars before and after the exercise, and you’ll likely see them drop too.

If you’re serious, aim for 150 steps, 3 times a day for 2 months. This isn’t a lifelong routine, just a short-term boost to reset your body.

But a word of caution, if you have knee or lower back issues, please consult your doctor first before attempting this exercise.

P.S. What’s your go-to movement after a meal stairs, walk, or just sitting around?

#DiabetesReversal #FreedomFromDiabetes #BloodSugarControl
#HealthyHabits LinkedIn News

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

3 Reasons Why Walking Isn’t a Complete Exercise

1. No Muscle Gain (Strength)

Walking doesn’t trigger meaningful strength or muscle growth.

2. No Upper Body Engagement
Without upper-body involvement, muscle wasting occurs over time often leading to a "walker’s belly."

3. Marginal Impact on Stamina
Walking barely maintains stamina and doesn’t significantly improve it.

Why?

1. Suppresses Growth Hormone & Testosterone
Walking lowers hormones essential for muscle building.

2. Only Lower Body Involvement
Without upper-body engagement, key visceral areas like the abdomen (aka "Madhya Pradesh") remain unaffected leading to a larger midsection.

3. No Weight Reduction or Muscle Gain
Improved stamina requires either weight reduction or muscle growth neither of which walking alone accomplishes effectively.

Walking offers the equivalent of current account-level ROI, keeps things running, but doesn’t build assets (muscles).

Eventually, without strength training, your existing muscle reserves will dwindle.

Walking is great but it’s a supporting act, not the hero.

And yes, an occasional 20-minute post-dinner stroll with your partner is still great for your heart and your relationship.

P.S. Activities like cycling, running, or other intense cardio cross the necessary intensity threshold and are acceptable alternatives.

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

Can Diabetes Really Be Reversed?

This is the question I hear the most. And the answer is YES but only if you understand the process.

When I first started guiding people through diabetes reversal, I noticed a pattern. Most people don’t struggle because they lack information. They struggle because they don’t know how to apply it in a structured, step-by-step way.

Here are the 7 Truths of Diabetes Reversal

1. Reversal happens by fixing the root cause → Insulin Resistance.
Insulin resistance has specific triggers
→ Four diet-related causes
→ Two exercise-related causes
→ One stress-related cause

2. Reversal is a process, not an overnight fix.
It happens in phases
a. Adjustment – Learning new habits
b. Acceleration – Seeing progress, staying consistent
c. Inner Transformation – Strengthening the foundation
d. Becoming Independent – Maintaining results for life

3. There will be ups and downs.
↳ Setbacks are part of the journey. The key is to stay committed.

4. Reversal is accelerated by addressing Individual Specific Problems like
→ Inflammation & infections
→ Nutritional deficiencies
→ Hormonal imbalances (thyroid, leptin, testosterone, estrogen/progesterone)
→ Weight extremes (too thin or obese)
→ Organ complications (kidney, liver, heart, nerves)
→ Exercise limitations & mental blocks
→ Emotional & motivational struggles

5. Biggest enemy of reversal is one's own INERTIA
 ↳ Created by one's orbit ... One's habits One's comfort zone One's limited thoughts One's inability to act Chal raha hai, etc.,

6. Attempting reversal alone is tough.
↳ Group energy, expert guidance, and a structured system create predictable results.

7. Experiencing reversal within gives the greatest happiness!
 ↳ Reclaiming your health is the ultimate freedom.

Diabetes reversal isn’t about restrictions, it’s about understanding your body, making sustainable changes, and regaining control.

Most people stay stuck because they wait for the “perfect time.” The perfect time is NOW.

P.S. Are you ready to take the first step?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

One small habit can make or break your fitness.

Most people trying to lose weight focus on everything at once → workouts, meal plans, calorie tracking, fasting, supplements… and eventually, burnout.

But what if I told you that only 20% of your actions drive 80% of your results?

This is the Pareto Principle in action. Instead of obsessing over every detail, focus on the high-impact habits that moves the needle.

The 20% That helps

1. Prioritize Protein & Whole Foods
→ Protein boosts metabolism, keeps you full, and preserves muscle.
→ Whole foods regulate blood sugar and prevent cravings.
→ Studies show high-protein diets increase calorie burn by 80-100 kcal/day.

2. Strength Training plus Cardio
→ Lifting weights builds muscle, which increases resting metabolism.
→ Cardio burns calories only during exercise, while muscle burns calories all day.
→ Weight training leads to more fat loss (not just weight loss).

3. Sleep & Stress Management
→ Poor sleep increases hunger hormones (ghrelin) and decreases fullness hormones (leptin).
→ Chronic stress elevates cortisol, which promotes fat storage.
→ 7+ hours of sleep can double your fat loss compared to less than 6 hours.

4. Mindful Eating & Caloric Awareness
→ You don’t need to track every calorie, but awareness is key.
→ Eating slowly and stopping at 80% fullness leads to lower calorie intake naturally.
→ A study in Obesity found mindful eaters consumed 300 fewer calories per day.

The 80% That’s Overrated
↳ Obsessing over supplements
↳ Stressing yourself with excessive cardio
↳ Following restrictive fad diets
↳ Counting every single calorie

When you stop majoring in the minors and focus on the right 20%, weight loss becomes simpler and sustainable.

If this post helped, Repost ♻️ to helps others in your network!

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

This May Be The Best Way To Repair A Slow Metabolism…

(And no, it’s NOT cutting calories.)

Calorie restriction damages your metabolism.

When you cut calories, your body lowers your metabolism to match the new intake.

At first, you lose weight because of the deficit. But then… your body adapts.

➝ Your “set point” drops, so you burn fewer calories just to survive.
➝ The second you eat more, the weight piles back on, faster than before.

And here’s the real problem:

Most people today are metabolically broken because of this cycle.

➝ Your body burns fewer calories than it should.
➝ Fat storage is locked in.
➝ Even eating “normal” causes weight gain.

A study on The Biggest Loser contestants found that every single one gained back the weight, most ended up heavier than before.

Their metabolisms never recovered.

Why?

Because this is all controlled by insulin.


In The Obesity Code, Dr. Jason Fung explains:
“Obesity is not a calorie problem—it’s a hormonal problem. And insulin is the master hormone of weight gain.”

When insulin is high, fat-burning is OFF.

That’s why calorie counting isn’t just bad, it’s the worst way to lose weight long-term.

Want to actually fix your metabolism? Do this instead:

➝ Lower insulin naturally → Cut sugar and processed carbs.
➝ Eat high-fat, nutrient-dense foods → Avocados, nuts, olive oil, eggs.
➝ Intermittent fasting → Stop snacking. Let your body burn fat for fuel.
➝ Reduce stress & improve sleep → High cortisol = high insulin.
➝ Load up on fiber and potassium → Dark leafy greens, broccoli, and berries.

Weight loss isn’t about calories. It’s about hormones.

Fix insulin, and your metabolism will finally start working for you, not against you.

📌P.S. What’s one diet myth you used to believe?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

Are you Fasting the Wrong Way?

Fasting is meant to heal you, not harm you. 

But many unknowingly turn it into a health burden instead of a Spiritual and Physical Reset.

I’ve seen people fast for religious reasons Ramadan, Navratri, Ekadashi only to feel exhausted, bloated, or even gain weight.

Why? Because of these common mistakes.

Common Mistakes During Ramadan Fasting

→ Overeating at Iftar – Heavy, oily, and sugar-loaded meals spike blood sugar, making you sluggish.

→ Skipping Suhoor (Pre-dawn Meal) – Leads to low energy, dehydration, and muscle loss.

→ Excess Tea & Coffee at Night – Dehydrates the body and disturbs sleep.

→ Too Many Fried Snacks & Desserts – Causes acidity, bloating, and sluggish digestion.

Better Choices are Hydrating foods, balanced proteins, healthy fats, and fiber-rich meals.

Common Mistakes in Hindu Fasting

→ Too Many Fried & Starchy Foods – Sabudana, pakoras, and potatoes lead to weight gain.

→ Skipping Protein & Fiber – Leads to cravings and muscle loss.

→ Too Much Sugar in Fruits & Drinks – Energy crashes are inevitable.

→ Not Hydrating Enough – Causes acidity and fatigue.

→ Breaking the Fast with Heavy Feasting – Shocks digestion and spikes insulin.

Better Choices are Nuts, seeds, fresh fruits, light vegetables, and hydrating fluids. 

Fasting Done Right = More Energy, Clarity & Healing

It’s not just about abstaining from food it’s about resetting your body and mind.

P.S. Are you making these mistakes? What’s your approach to mindful fasting? Let’s discuss.

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

I eat enough Protein?

 But do you really?

Protein deficiency isn’t always obvious. It sneaks in, disguising itself as everyday struggles Fatigue, Cravings, Thinning Hair.

Here’s how your body signals it needs more

1. Hair
Symptoms - Thinning, breakage, excessive shedding.
Your body is busy prioritizing survival, so your hair gets sidelined. Keratin needs protein, but if you don’t feed it, say hello to extra shedding season.

2. Skin
Symptoms - Slow wound healing, Dull complexion, Premature aging.
Collagen needs protein. No protein, no glow. Your skin ages faster than train delays in monsoon!

3. Energy
Symptoms - Afternoon crashes, Constant snacking, Sluggish mornings.
Protein keeps blood sugar stable. Low protein = energy swings worse than my WiFi during work calls.

4. Muscles
Symptom - Weakness, Soreness, Slow recovery.
Muscles break down daily. Without protein, they rebuild slower than Mumbai traffic clears up.

5. Hormones
Symptom - Mood swings, irregular cycles, bloating.
Protein helps make hormones. No protein = endocrine system throwing tantrums like a 5-year-old denied ice cream.

What your body really needs
- Complete protein sources – Dal, chana, rajma, soya, peanuts.
- Consistent intake – spread throughout the day(portion control)
- Proper digestion – ensure gut health for absorption
- Balance – pair with healthy fats & fiber

Your health starts with what’s on your plate.

hashtag#nutrition hashtag#protein hashtag#hormonehealth hashtag#wellness

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

20 Reasons You’re Not Losing Fat

1. You eat too little, then binge later.

2. You do endless cardio but no strength training.
3. You sleep less than 6 hours a night.
4. You drink your calories (hello, sugar-loaded chai).
5. You stress too much (belly fat loves cortisol).
6. You’re always on a new diet.
7. You don’t track what you eat.
8. You eat healthy but eat too much.
9. You follow what worked for someone else.
10. You think lifting weights will make you bulky.
11. You eat 5 small meals but are always hungry.
12. You believe detox teas will fix everything.
13. You rely on shortcuts (fat burners, crash diets).
14. You reward workouts with extra food.
15. You eat ‘clean’ all week but overdo it on weekends.
16. You don’t drink enough water.
17. You’re inconsistent (the biggest reason).
18. You only focus on the scale.
19. You haven’t made it a lifestyle.
20. You keep waiting for the ‘perfect time’ to start.

Fat loss isn’t about starving or shortcuts.

It’s about eating right, moving more, and staying consistent even on tough days.

Invest in yourself. ❤️

Which one are you guilty of? 👀

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

Diabetes isn’t just about Sugar

That’s what most people believe.

Then, after working with thousands of patients, I discovered the real reason to be → chronic inflammation.

Since then, I’ve helped people reverse diabetes by focusing on the root cause, not just managing symptoms.

This post breaks down 5 key lessons on how inflammation drives diabetes and how to fix it.
(Save this for later or share with someone who needs it.)

1. Inflammation fuels insulin resistance
Most diabetics don’t struggle because of sugar alone.
They struggle because their body is in a constant state of inflammation.
→ Inflammation disrupts insulin function.
→ Insulin resistance leads to high blood sugar.
→ High blood sugar triggers more inflammation.

A vicious cycle. But you can break it.

2. Food is either medicine or fuel for inflammation
You don’t have to be perfect with your diet. But you do have to be intentional.
→ Processed foods, refined oils, and excess sugar = inflammation skyrockets.
→ Whole foods, omega-3s, and fiber = inflammation drops.

Small changes, big impact.

3. Stress and sleep are as important as diet
Most diabetics focus on food. Few focus on stress and sleep.
→ Chronic stress spikes cortisol → makes insulin resistance worse.
→ Poor sleep = blood sugar dysregulation.

Fix these, and you’ll see improvements faster than any diet alone.

4. Movement is your secret hack
Not just exercise movement.
You don’t need an hour in the gym. You need:
→ Short walks after meals.
→ Strength training twice a week.
→ Simple habits that lower inflammation long-term.

Diabetes isn’t just about what you eat. It’s about how you live.

5. Reversing diabetes starts with reducing inflammation
Not managing symptoms. Eliminating the root cause.
→ Lower inflammation
→ Improve insulin sensitivity
→ Regain control.

I’ve seen it happen. Again and again.

If you’re struggling with diabetes, which of these surprised you the most?

Drop your thoughts below. Let’s talk.

📍 Save this for later or ♻️ share with someone who needs it.

The Science of Fasting, What We Often Overlook

Fasting has long been a spiritual and cultural practice, deeply ingrained in traditions like Ramadan and Hindu fasts.

But how often do we pause to ask → Are we fasting the right way?

A recent study from Memorial Sloan Kettering Cancer Center reveals that fasting can reprogram the metabolism of natural killer (NK) cells, boosting their ability to fight cancer.

This aligns with what we’ve seen in lifestyle medicine fasting, when done correctly, enhances metabolic resilience, reduces inflammation, and strengthens immunity.

Yet, many traditional fasting practices miss these benefits due to common mistakes

→ Overeating after breaking the fast, leading to insulin spikes
→ Consuming processed or sugary foods, negating metabolic gains
→ Lack of hydration, affecting cellular detoxification

If fasting is meant to heal, we must do it with scientific precision.

(Original study linked here → https://lnkd.in/dCj7rAHF)

A team of researchers from MSK has shown for the first time that fasting can reprogram the metabolism of natural killer cells, helping them to survive in the harsh environment in and around tumors, while also improving their cancer-fighting ability.

Periods of fasting reprogram the immune system’s natural killer cells to better fight cancer, according to a new study in mice from researchers at Memorial Sloan Kettering Cancer Center (MSK).

Fasting and other dietary regimens are increasingly being explored as ways to starve cancer cells of the nutrients they need to grow and to make cancer treatments more effective.

Now a team of researchers from MSK’s Sloan Kettering Institute and their collaborators have shown for the first time that fasting can reprogram the metabolism of natural killer cells, helping them to survive in the harsh environment in and around tumors, while also improving their cancer-fighting ability. The study, led by postdoctoral fellow Rebecca Delconte, PhD, was published June 14 in Immunity.

The findings could help explain one of the mechanisms by which fasting may help the body defend against cancer — along with more generally reducing fat and improving metabolism. And while more research is needed, the results also suggest fasting could be a strategy to improve immune responses to make immunotherapy more effective, the study authors note.

“Tumors are very hungry,” says immunologist Joseph Sun, PhD, the study’s senior author. “They take up essential nutrients, creating a hostile environment often rich in lipids that are detrimental to most immune cells. What we show here is that fasting reprograms these natural killer cells to better survive in this suppressive environment.”

What are Natural Killer Cells?
Natural killer cells, or NK cells for short, are a type of white blood cell that can kill abnormal or damaged cells, like cancer cells or cells infected with a virus. They get their name because they can destroy a threat without ever having encountered it before — unlike T cells, which require prior exposure to a specific enemy to mount a targeted response.

In general, the more NK cells that are present within a tumor, the better the prognosis is for the patient.

For the study, mice with cancer were denied food for 24 hours twice a week, and then allowed to eat freely in between fasts. This approach prevented the mice from losing weight overall, the authors note.

But these periods of fasting had a profound effect on NK cells.

Source : https://lnkd.in/dfAhU9UU

Courtesy: Dr. Pramod Tripathi, Dr. Malhar Ganla

Stress - Impacts on Belly

Your Belly isn't Lazy, it's just Stressed! (I call it Madhya Pradesh 😄)

How stress makes your belly grow faster than your mom's grocery list?

Let me drop some truth bombs about why this happens...

Your body has this sneaky hormone called Cortisol (yes, that's your stress hormone!).

Between managing grown-up children, aging parents, health reports, and household responsibilities - your body is silently fighting against your weight loss goals.

When you're stressed
→ Your body holds onto fat like your dadi holds onto her favorite grandchild
→ Your metabolism slows down faster than Sharma ji's son can complete his homework
→ You start craving samosas and mithai like it's Diwali every day
→ Even your healthy khichdi doesn't get processed efficiently.

Here's what nobody tells you about managing cortisol

1. Timing matters more than duration
→ 10 minutes of pranayam in the morning beats 1 hour of random meditation
→ Eat your heaviest meal when you're most relaxed (not during work calls!)
→ Your body releases the most cortisol between 6-8 AM, so don't stress yourself with intense workouts then.

2. The Desi Cortisol Reset Routine (save this!)
→ Wake up → 5 deep breaths before checking WhatsApp
→ Morning surya namaskar or balcony sunshine for 5 minutes
→ Protein-rich breakfast (paneer/eggs/sprouts) within 90 minutes of waking
→ 2-minute pause before every meal to say a small prayer/gratitude
→ No Instagram reels 30 minutes after waking and before sleep

3. Stress-Proof Your Environment
→ Keep roasted chana/makhana at your stress spots
→ Create a designated worry time (I call it the "tension window")
→ Use the 5-5-5 rule - When stressed about relatives' comments or work pressure, notice 5 things you see, 5 things you hear, 5 body parts you can relax

The most important lesson I've learned - Weight loss resistance is often your body's way of saying 'I don't feel safe enough to let go.'

Make your body feel safe first.
Results will follow.

Save this post. You'll need these reminders during family functions and Monday meetings.

Drop a 👍 if you're ready to make peace with your stress levels this week.

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

Milk isn’t as innocent as it seems.

If you’re trying to reverse diabetes, dairy might be working against you in ways most people don’t realize.

It’s not just about sugar, t’s about how your body processes insulin and why dairy makes that harder.

What happens inside your body when you consume dairy

1. Dairy spikes insulin even without sugar
→ Most people assume only carbs raise insulin. But dairy triggers one of the highest insulin responses, even though it’s low in sugar.
→ This happens because of whey protein, which causes insulin levels to spike almost as much as white bread.
→ If you already have insulin resistance, this constant insulin surge makes it harder for your cells to respond properly.
→ Over time, your body needs more and more insulin to do the same job which is exactly what you’re trying to avoid.

2. IGF-1: The hidden hormone problem
→ Dairy raises Insulin-like Growth Factor-1 (IGF-1), a hormone that promotes growth and cell division.
→ While IGF-1 is useful in childhood, too much of it in adults is linked to insulin resistance, inflammation, and even a higher risk of certain diseases.
→ If your goal is to heal your metabolism and improve insulin sensitivity, constantly stimulating IGF-1 with dairy is like pushing the gas pedal while trying to slow down.

3. The gut connection: Inflammation and insulin resistance
→ A lot of people don’t digest dairy well even if they don’t feel obvious symptoms.
→ The casein protein in milk can trigger low-grade inflammation in the gut, leading to

a. Leaky gut - When the gut lining gets damaged, unwanted particles enter the bloodstream, triggering an immune response that worsens insulin resistance.
b. Higher cortisol levels - Chronic gut inflammation can raise stress hormones, which increase blood sugar levels and make it harder to control diabetes.

So what should you do?

If you’re struggling with blood sugar control, cutting carbs alone isn’t enough.

You need to look at everything that affects insulin and dairy is a big one.

Try removing dairy for 30 days and track your blood sugar, energy, and digestion.
Most of my patients see:
→ Better fasting blood sugar
→ Less bloating and brain fog
→ More stable energy throughout the day

Diabetes reversal isn’t just about eating less sugar it’s about removing the foods that keep your body stuck in an insulin-resistant state.

P.S. What’s one caffeine-free drink that actually gives you energy?

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

Are Sugar-Free Biscuits a SCAM?

Me - Oh, sugar-free biscuits? Healthy option!

My blood sugar - Haha, good joke.

Ever bought a packet of diabetes-friendly biscuits and felt proud of your healthy choice?

You think, Finally! A guilt-free snack!

You eat two. Maybe three. Maybe the whole damn packet (we've all been there).

Then you check your blood sugar...

Wait, what? But they were sugar-free, right?

Some facts that brands don’t want you to know

1. Sugar-Free ≠ Blood Sugar-Friendly

Just because they don’t add table sugar doesn’t mean they don’t add other sweeteners that mess with your glucose levels.

Look at the ingredients if you see maltitol, sorbitol, or fructose syrup, RUN.

These are sugar alcohols that still raise blood sugar, just slower than sugar.

So, instead of a sharp spike, you get a delayed spike.

Sneaky, right?

2. The LOW-CALORIE Trap

Brands slap low calorie on the pack, so we assume it's healthy. But if the biscuits are still packed with refined flour + artificial sweeteners + preservatives, they’re no better than regular biscuits.

Fun fact is Many sugar-free biscuits have higher carbs than normal ones. And for diabetics, carbs = sugar in disguise.

3. The Portion Size Trick

The label says Only 2g sugar per serving! Sounds good, right?

But read the fine print. The serving size is one tiny biscuit.

No one eats just one biscuit. If you eat 5, you get 10g sugar, plus the hidden carbs.

So, What’s a Better Option?
→ Homemade snacks – roasted makhana, chana, or even DIY almond flour cookies.
→ Nuts & seeds – healthy fats + protein = no sugar spikes.
→ Sprouts Chaat
→ Cucumber & Carrot Sticks with Hummus

Just because something is labeled 'sugar-free' doesn’t mean it’s good for diabetics.

Marketers are smart, but you? You're smarter now.

Next time you see diabetes-friendly biscuits, check the ingredient list, not the front of the pack.

Courtesy: Dr. Malhar Ganla, Dr. Pramod Tripathi

In the Shadows of Giants: The Everest Base Camp Trek

Embarking on the Everest Base Camp Trek: A Journey Like No Other

For many, the Everest Base Camp Trek is the ultimate adventure—a dream that lingers in the heart of trekkers, adventurers, and mountain lovers alike. Nestled in the heart of the Himalayas, this iconic trek offers more than just breathtaking views of the world’s highest peak, Mount Everest. It’s a journey that takes you through rugged landscapes, past vibrant Sherpa villages, and into the very soul of Nepal’s rich culture and history.

Receiving Certificate from Mr. Umesh Zirpe - Head Giripremi

 View of EBC as I saw it on 14th May

Only 7 mountaineers who did entire trek on Foot

Going through the rugged experience of a Summer Trek (Dhana Kunnu trek) Last May and a winter trek (Kuari Pass Trek - read my earlier blog here) last December, I felt I am ready to take my first steps into the world of high-altitude adventures, the Everest Base Camp Trek promised an experience of a lifetime. The challenge of reaching the foot of Everest itself is both physically demanding and spiritually uplifting, rewarding you with stunning panoramas, a deep connection with nature, and a sense of achievement like no other. Enjoy! The tallest mountain in the world is also a treasure trove of life lessons. Here’s an account of a trek to Mount Everest base camp and a fortnight in Khumbu, that changed how I see my life.

Peak Promotion & Giri Premi at Certification distribution

Right about there at EBC. Mt. Everest is seen in the background (small triangle up top)

The different names its known as Mt. Everest to the world, Mt. Sikdar for India, Mt. Sagarmatha for Nepal & Mt. Chomolungma for Tibet

And then the Summit. Nothing feels heavenly than the sweet sound of success. 12 days of hard trekking and the culmination.

Hot Chocolate for a successful Summit

From the first steps in Lukla to the moment you reach the Everest Base Camp, join me as I embark on a journey to the roof of the world!

5th May 2025 Day 1: Fly into Kathmandu. Drive to Ramechaap

I embarked upon a Indigo flight in Hyderabad to Delhi enroute Kathmandu in the wee hours of 5th May. There was a big layover in Delhi so caught up on some much needed sleep at the airport in Hyderabad as well as Delhi.

T2 terminal - Delhi Airport

 I reached Kathmandu at around 5PM the same evening. Kathmandu airport is not big but crowded due to the constant arrival of tourists here. Maneuvered through baggage claim, customs and as soon as I felt the open air of Kathmandu, it was just about cold but still sent shivers through my spine just realizing that I am embarking upon every trekker's dream - "The EBC".

Arrival Lounge - Kathmandu Airport

The team of Peak Promotion was prompt and Mr. Pasaan found me, garlanded me, and then took me quickly to the "Kailash Kutee" Hotel.

Welcome by Peak Promotion Team outside the airport

I met the 24 other participants with whom I would share this journey to EBC and it created a weird sense of excitement in me. The participants were mostly near the 50s and beyond. Very impressed with the septugenerians and their energy levels. All in all a team that was a mix of enthusiasts, avid trekkers and beginners.

Not to forget, our team of porters – the unsung heroes of the trek. Carrying our loads, dancing through the trails, and offering endless encouragement, they were the backbone of our journey. Together, this ragtag team of trekkers, guides, and porters became a family – bickering, laughing, and supporting each other as we climbed higher and higher. And I would not have wanted to do it with anyone else!

Entire EBC Trek Route Map (Ascent - Black dots, Descent - Yellow Dots) 

6th May 2025 Day 2: Fly from Ramechaap to Lukla(2840 m)

The Everest Base Camp trek is as much a journey of contrasts as it is of altitude. It begins with a heart-in-mouth landing at Lukla – the world’s most dangerous airport. Why so dangerous? Because the runway is uphill, short and ends in a cliff!

We collected Giripremi T-Shirt and down jackets from peak promotion. We arrived with our duffel bags though, as our entire luggage wouldn't fit on the tiny plane plus the flight baggage limitations. Started on a road journey from Kathmandu to Ramechaap. It took us a good 5 hours to reach there on an extremely bumpy road. Hardly could sleep, yet excited to start the trek. Had a quick packed breakfast and walked a furlong into the ramechaap airport where luck had other plans for the day.

The airport is very small, one runway, three carriers (Tara, Summit, Sita). They fly as if its an emergency, the clouds at Lukla are very unpredictable and the go ahead is for very small windows and as soon as the 'go ahead' comes, the flights just about go crazy, getting in line as soon as they can to get the next set of trekkers to the other side to Lukla.

The small airstrip at Ramechap was all set to give us the first shock of the trip. The flight to lukla was all based on the weather conditions that could allow a successful landing on the short strip that was available. It was a arduous wait for a complete one and half day and we finally caught up with the last flight on 7th May.

The DHC-6 Twin Otter 300 aircraft operated by Tara Airlines, which can carry up to 22 people, has a luggage allowance of 10kg per person. In order to meet that limit, we backpackers had to be quite creative compared to usual since they only weigh your backpack at check-in.

Due to several uncontrollable variables, there is a high chance that the flight might be cancelled. I knew deep down that I could get stranded at some point, since the flight from Ramechaap to Lukla is notorious for that, often leaving people stranded for days and sometimes weeks. As the hour hand ticked from 10 to 11 to 12, my heart started to sink. "My journey hasn't even begun yet, and I am already stranded", I thought to myself. Then, I shook off the negative feeling as a friend once told me, "Nothing works the way it should be in Nepal. Prepare for the worst and leave wiggle rooms for when that happens."

Waiting Lounge - Ramechaap Airport

By 5 PM, I finally heard the announcement I had been waiting for for 11 hours: my Tara Air flight 153 was finally commencing and ready to take me to Lukla. I heaved a sigh of relief as I lined up to get on a small double-turbine aircraft among 20 other excited backpackers, fully geared up to the tee, ready to trek the Himalayas.

Finally all excited to get onto that flight

Inside that flight

There are 3 tiny seats on each row, and there are around 20 people packed inside the small aircraft. The ceiling of the aircraft is so low that not even the flight attendant can stand up straight as she goes around checking and giving us candies and making us ready for the take-off. Within minutes, as the howling engine shook the entire aircraft and the deafening turbines spun vigorously, we were off the ground. Like any small turbine aircraft, it was impossible to hear anything, not even your own nervous breathing of anticipation and fear.

As the aircraft pierced the sky, the scenery shifted from the rustic bustling cityscape of Ramechaap to the rolling hills of the Nepalese mountains. Within 30 minutes, snow peaks started to appear outside the aircraft's window. "Finally", I thought to myself, "this will be the best birthday gift I have ever given myself."

Runway View - Lukla Airport

Arrival Lounge at Lukla Airport

As my excitement soared, the announcement came through the telecom of the open-door cockpit: we were about to land. As the aircraft pointed its head down towards the mountain, I got a glimpse of the infamous runway of Lukla airport.

7th May 2025 Day 3: Lukla (2,840 m) and Trek to Phakding (2,610 m)

We reached Lukla through Tara Air's last flight at 530 PM local time. It was a first night trek for me and we started with our head lights on. The trek is a popular first day of the EBC trek, involving a scenic descent through pine forests and across suspension bridges. Its a 3-4 hour walk, covering about 10Kms. The trek follows the Dudh Koshi river and leads to the village of Phakding, where trekkers often spend their first night. The trek starts with a surprisingly gentle day – something I’d realise would not happen again! The trek was mainly downhill, something that filled me with dread knowing we would need to retrace our steps on the final day! It gave us the perfect chance to ease into the rhythm of the mountains and get to know our fellow trekkers.

Trek Start Point - Khumbu Lodge in Lukla

The trail passed through villages, bustling with life. We passed our first donkey caravan, their bells echoing through the valley. The Khumbu region unfolded before us: prayer wheels spinning in the breeze, children laughing, and porters carrying impossibly large loads with an ease that would put my laboured breathing to shame in days to come.

We stopped by for a quick lemon & ginger tea at Sherpa Coffee. This tea became our staple drink across the entire trek and its one thats suggested one too. We sat in the open and enjoy beautiful pine views of the Khumbu valley.

Dikki from Peak Promotion as Trek In-Charge

Ashish from GiriPremi as Trek Lead

By the time we reached Phakding, it became apparent that we had very different paces in the group. We weren’t a team just yet, but we would soon become one hell of a close knit one! We spent our first evening in the communal area, swapping stories and laughter with other travelers while keeping warm by the fire. If only I had known then just how cold it was going to get the higher we went!

8th May 2025 Day 4: Phakding (2,610 m) to Namche Bazar (3,440 m)

The day started early with a tasty breakfast. Quick warmups by Ashwini and Prayers by the ladies. The warm ups and the prayers at the start of trek each day became a ritual for the team.

This was the longest day in terms of distance - 16 kms and a strenous one too.

It was long and tiring, with some long, steep climbs yet something that set the tone for the entire trek. As long and strenuous as it might seem, you can't ignore the beautiful mountain ranges and the different tricky suspension bridges that came along the way. Hillary bridge presented itself to be the longest of these. The organizers had already arranged permits for the Sagarmatha national park.

Hillary Bridge

Everest Bungee Jump Bridge

Trails along the Everest Base Camp are often quite large, as the trail has become more and more commercialized over the years. In 2019, there were over 40,000 tourists traversing this trail alone in Nepal. As more and more people travel the route, businesses in the Sherpa's capital of Namche Bazar also grew. In order to sustain the booming tourism industry at 3,800 meters above sea level, supplies and logistics are the lifeblood of the economy up there.

These porters and their mules handle the logistical part of this economy. Many times on my way to Namche Bazar, the trail often comes to a complete halt as the porters slowly lead their livestock along one of the many suspension bridges across the valley one by one.

As an observer and outsider, it was fascinating to see the organization and management required to put this livestock in line. However, as a hiker, it can be quite dangerous sharing the trail with several mules strapped with 2 large gas cylinders on their sides.

 

 

As with most animals tamed in this way, when they walk, they are often unaware of the objects they are carrying. Therefore, when they pass you, it is your responsibility to dodge whatever comes your way.

I learned that whenever I am sharing a trail with an animal, I will always stick to the mountainside no matter what.

We reached Namche Bazar about 4pm in the evening. We put up at Khumbu Lodge for the night. Namche Bazar is the most astonishing market with shops that include all major brands including Columbia Sportswear, North Face etc. 

9th May 2025 Day 5: Namche Bazar (3,440) to Khyan Juma (3,500 m)

There was a very active buzz in the group. All geared up for the trek ahead as you would understand that we were getting used to this now. Long treks, uneven surfaces, unending ascents and beautiful trails were going to be part of out everyday itinerary.  The general concept for any trek is to climb high but sleep low. We enjoyed the beauty of the KhumSerku peak. 

We stopped by the Sagarmatha Next, a project and museum that was an eye opener at a different level. It was funded and constructed by the foundation to preserve the local culture and traditions of the Khumbu region, which is facing imbalances due to rapid increase in tourism.

The museum is part of  larger initiative to create centers that address challenges in mountain areas and inspire change. We were audience to a move regarding the organization and its work. Also the different products that they create out of waste. A virtual reality view of Mt. Everest expedition was also available. 

With Head of Sagarmatha Next Museum

We ended up learning a lot about their green initiatives. Collection of garbage all across the EBC trek route and keeping the environment garbage free.

We continued our ascent to the Hotel Everest view from here on, just to get the best view of the Everest peak from 3800m.

We walked through huge plain meadows and the views were there to be registered. I spent some time gazing at them as if to capture these images in my mind and carry them back home.

e We reached Everest View Hotel around 12 Noon but we missed the clear view of Mt. Everest due to the cloud cover. However, the views from the hotel's view point were still breathtaking none the same.  

The Hotel offers some of the most stunning views of the Himalayan ranges in Nepal.

Fellow trekkers had hot chocolate some coffee and snacks, I gave it a skip as I was already overwhelmed by the beauty of the views that the hunger prangs had taken a back stage.

The trek offers access to a wide variety of flora and fauna. Some captures are illustrated below

Wild Primerose

Shield bug

Unknown Spider species

We were trekking further to get to have our meal as it was lunch time but before that we stopped by at the monastery and paid our prayers.

Deity inside the monastery

with the Head priest

Had the standard Thakali thaali for Lunch. It's the staple food of all Nepalis and generally suggested to have during the entire duration of the trek. 

Balanced meal with right amount carbs/vitamins.

Good singing session here by all participants. Jayashree mam sang a Lord Shiva song in the most outstanding fashion.

After lunch, we started our descent down to the hotel where we would spend our night in Khyan Juma. it was the Ama Dablam Hotel. Still trying to synthesize the moments of the day, little did I realize/expect the surprises that awaited me at the Hotel.

The trek lead/team surprised me with a small birthday party.

All in all the entire day culminated in a very lovely and dear to my heart celebration of my 53rd birthday.

10th May 2025 Day 6: Khyan Juma (3,500 m) to Dabuche (3,728 m)

As usual, an early start and we had our breakfast in the open. This view point has one of the best views of Mt. Khum Serku, Mt. Ama Dabolam, Mt. Cholache, Mt. Lhotse Mt.Nuptse

The Trek was pretty much a very short one. We stopped by the Everest Lodge for a quick Lunch. We climbed up a steep ascent at Tengboche and stopped by a monastery as well.

The day was bright and we did find a little rain on our way just before arriving at Dabuche. It was a very lively descent through meadows, pines and paved pathways.

we spent our night at paradise lodge in Dabuche. The size of the rooms started to decrease as we gained altitude.

11th May 2025 Day 7: Dabuche(3,728 m) to Dingboche (4,400 m)

Day 7 of our trek started on a cold and cloud Sunday morning. An additional layer of clothing had found its way onto our bodies. We had very clear and good views of Ama Dablam with peek-a-boo views of Mt. Everest at different places. The Inja river was giving us company all along. It was good long 10 Km trek through trees and forests. As we moved into the afternoon, the weather turned a little bit on the colder side.

My Lead, My photographer - Raj

we stopped by at Everest Kitchen for a sumptuous lunch and moved forward to our destination at Dingboche, where we reached by 3 in the afternoon.

Our first views of Mt. Everest

Our first views of the actual Mt. Everest started from here.

with Mr. Anthony from Australia

More views of Mt. Everest with participants.

More views with other trek participants and finally at the Everest Kitchen for our lunch.

I continued to have the same Thakkali Thaali and it was as good as it gets. Proceeded further to the plains from which you could see the entire of Dingboche village. Huge expanses of land and houses could be seen and the tall and long stretch of Pine trees started giving way to smaller and smaller bushes.

 

Inside the restaurant

Lodge runs on Solar panels. "Sun never bills"

For the first time during our trek, we had oxygen level checks. Unfortunately, we saw Kumar and Jayashree(Couple from Dubai) not able to continue the trek and had to return back by Helicopter the next morning. To our surprise, even Mr. Girish had to return back due to health issues.

12th May 2025 Day 8: Acclimatization Day in Dingboche(4,400 m) to Nagarjuna Hills (4850 m)

Today was an acclimatization day at Dingboche. There were additional peaks that came into my pictures, the likes of Island Peak, Lhotse, Ama Dablam from a new angle and much more. The actual joy of trekking in its purest form. 

We started a little late today as we only had to ascent close to 400m over Nagarjuna hills to get ready for the steep climb to Lobuche. Nagarjuna Hills is marked by a White flag every 100m. We were asked to at least go to the 2nd Flag and 3rd Flag would be better if we could climb up there. I and Nithin climbed up till the 4th Flag and it felt good up there. Lot Cloudy up there and most of the views went blurry within a few minutes. Very windy and the chill quotient also had gone up.

Good steep ascent to Flag #1

Very windy conditions. Clouds were all over. Trek Lead cautioned that there might be some rain. We slowly moved forward for the next Flag.

Flag #2

Extremely Windy conditions. Felt chill and the down jacket from Peak Promotion kept it comfortable to continue ascent to next stage

Flag #3

Raj asked me if I want to proceed. I said, lets go. This was one of the fastest move up to Flag #4 since it was getting cloudy and windy as never seen before.

Flag #4

We quickly clicked some pictures and started our descent. Happy to have felt normal at 4800m, more confidence for higher climbs up for the next day. During the descent, caught up with rest of the trek participants at Flag #3 and below

We were back after this acclimatization trek before 12 noon.

It was a rest day and our trek Lead had mentioned cafe 4410 - as the place to go. Me, along with Sanjay and Arun went there post lunch and no two thoughts that it was a good decision. The Cafe felt like any modern cafe in a town, visitors were mostly foreigners and menu was extremely expansive.  We had hot chocolate and some green tea, carrot cake for the side.

Nepali kids are just toooo cute

This was the first night that we had longer time to sleep through. It was colder, yet I guess the idea of 2 more pushes for Summit kept me more motivated than any other time during this trek.

13th May 2025 Day 9: Dingboche (4,400 m) to Lobuche (4,940 m)

Penultimate day to Summit was marked with early start as usual. Steep climb awaited and of course long trek for sure. 

We stopped at Best Point Cafe for our Lunch. Its just across the River basin that we crossed over via an iron bridge. Completely Rocky or should I say full of boulders.

We climbed up the Dugla hill to hit the famous Sherpa museum. Primarily a cemetery put together in memory of all sherpas who have lost their lives and whose body has not been found.

See the Prayer Flags

See the Stone formations

The cemetery is combination of stone formations(stacked over one another), Plaques installed into rocks, Prayer Flags all over. Windy yet subdued place with one of the best views across the valley and rocky peaks(Lhotse, Mt. Makula, Ama Dablam) protruding into the sky above. 

We climbed for about 10 kms through extremely sunny and dusty weather in approximately seven hours. Three of us arrived a lot earlier than other participants into Lobuche waited eagerly for others to come in. 

View from Lobuche Hotel

14th May 2025 Day 10: Lobuche (4,940 m) to Gorak Shep (5,170 m) to EBC (5,364 m) and back to Gorak Shep (5,170 m)

We started early as usual with the excitement that the end was in sight. Little did we realize that this day's trek would be the most gruelling. As much as the long steep climbs were involved, the complete dry rocky dusty terrain will add it to the complexity. It was a walk through complete plains, muddy paths, hardly any trees, completely spread out with bushes. 

While at this stretch, one of the trek participant Seshadri felt unconscious and had to return back to Periche. We were now trekking with four less participants. The walk through Moraines(rocky remains after glacier meltdowns) make it harder for the mind to relax, far long stretches of rocky terrain creates a sense of fatigue, demotivated mind - all in all a not very supportive environment.

We travelled close to 5Kms but it felt like eternity, primarily because of the ascents and descents in quick succession and that too at least seven at a stretch.  We had already taken 4 hours for this short distance. By the time we reached Gorak shep, which is the older base camp (we had already crossed the 5000m mark with this), it was 12 noon. We stopped by at the Hotel for quick lunch so that we can go for summit push post lunch. We just realized that another participant -Ashwini: had given up due to ill health. Felt sorry for five of our beloved trekkers to not have live the complete EBC dream.

Chatrapathi Shivaji statue erected by Giripremi at the Entrance of Gorak Shep hotel

That's Everest in the middle

The views got more and more breathtaking, the landscape changing dramatically from a dull brown to an icy white. We saw the Khumbu Ice fall, a large glacier that runs all the way separating the base camp from the rest of the path to the summit.

It looked fascinating, from a distance, of course. But our journey would end here at the base camp.
Ironically, the base camp, although would bring us close to Everest, it would also cut us away from the beautiful views of the peak that we had so eagerly sought. The peak gets completely covered by the strong and protective twins Nuptse and Lhotse. We knew that it is there somewhere beyond, but we could not see it! 

See the entire video of EBC here as seen by us when we visited it

And we looked at each other and smiled with exhilaration, Hugs of making up to it , high-fives, taking photos against the peak in the background. It was a poignant moment, my mind was completely at peace. I was overcome by a sense of humility and respect towards these mountains.

There are several blessings in our life that we take for granted. We tend to complain about trivial discomforts like a coming late, traffic jams, power cuts , work issues and small difficulties.. And we conveniently assume that we have a fundamental right over creature comforts, and so easily take for granted what is made available to us mostly due to the fact that we were born in a certain place at a certain time. 

While we were walking, we had to exert our bodies to great limits. We had to push it beyond our normal physical abilities and cajole it to move at great altitudes.

15th May 2025 Day 11: Gorak Shep (5,170 m) to Pang Boche (3,900 m)

After one of the most satisfying and cajoling sleep last night. We were only seven overall left who were taking the long descent down on foot. Most of the trekkers had flown back to Kathmandu via helicopter from Gorak shep. 

The Final seven descent on Foot

We met Nikunj Shah (Lead for the 2nd EBC trek group of Giripremi which was travelling one day behind our group) on our way here.

The descent down was long and never ending. We were also trying to catchup on the lost day in Lukla so about 60+ kms to be covered in next 3 days.

We stopped by for lunch and probably for the first time we ate to our heart content.

Most of this descent was on plains and it was long walks primarily around mountain slopes. We reached Pangboche around 5 pm and checked into Hotel Om Kailash. We ate a quick dinner. I am pretty sure we seriously slept like logs that night.

16th May 2025 Day 12: Pang Boche (3,900 m) to Monjo (2,900 m)

 As usual the trek started early as we had to cover about 23 to 25 kms down to Monjo. A long, and arduous descent, however laden with a couple of ascents at Namche bazaar and Tengboche.

 

Seshadri sir finally joined the trek from Periche. He was so happy to be back, hopefully had left the bad memory of the earlier two days behind.

We reached Namche Bazar at little over 3 pm. Dikki took us to her Sister in Law's(Husband's sister) place and as promised served us fresh made hot Pakodas with Tea. This was promised as a reward for our successful trek. It was one of most tastiest Pakodas we had.

Pakodas at Dikki's Sister in law's place

Outside Dikki's Sister in law's place

It was a comical event that stuck with the entire descent group for the rest of our trek. The main actors in chief were the mules that were coming in opposite direction to our descent. And the number of mules was never ending. However, after all the mules passed us. There was only one that was left behind and  who went braying behind others - running as much harder for others as if he was calling for his friends to wait for him. 

Me and Ashish(our Trek lead) just mimicked the same for rest of our group and yelled - "Doston Ruko(Friends, Wait)". All the participants turned back and we laughed our hearts out as we were the only two who knew what was comical in the scenario. 

We reached Monjo at around 5 pm and were tired to say the least. We stopped by at the Panorama Lodge and resort. Prabhakar sir was my roommate. This room had an attached toilet. We waited for rest of the team to come in. A little worried for Sudha maam and Badami sir. They came in 2-3 hours later, a sigh of relief.

17th May 2025 Day 13: Monjo (2,900 m) to Lukla (2840 m)

The trek from here on till Lukla was not a long one. The day started a little late as we were not covering a lot of distance today. We had breakfast and some group photographs of the famous seven of this trek as were at the helm of completing the last leg of our long, strenuous yet rewarding EBC trek.

We  stopped by at the Hotel Himalaya Lodge for Lunch and I wouldn't shy away from committing that it was one of most tastiest lunch of this entire journey. While we were having lunch, it started to rain and we had to complete the rest of trek in wet conditions with slight drizzles accompanying us till Lukla.

There was a sense of relief that the trek was finally over. We were stationed back at the Khumbu lodge in Lukla where all of this started in the first place. Nothing would have been possible without the support and encouragement of the Giripremi and Peak Promotion team. They were there right through the entire journey.

The Night was a mix of tasting some local alcohol and obviously the celebrations along with all the porters and staff, dancing to the local tunes of Nepal and how could you miss Bollywood songs. There were multiple groups in the restaurant who had completed EBC so we all danced together celebrating the success.

18th May 2025 Day 14: Lukla to Kathmandu & Shopping

 We were asked to have our breakfast early because the unpredictable nature of outbound flight from Lukla to Ramechaap. We were still having our breakfast when Dikki came in running and announcing that the there was a space for four people on the next flight leaving out of Lukla in the next 15 minutes. Four trekkers rushed out of the airport. We also fast tracked our way to the airport and waited with bated breath as to when would we be boarding our flight. 

After about an hour, our chance came and to our surprise we were flying back to Kathmandu instead of Ramechaap (Avoiding the 6 hour road journey). Thanks to the organizers to have saved us the pain of the road travel. We were all happy to back in Kathmandu. Our Van took us back to Krishna Kutee Hotel where the entire team got together again.

I took some time re-arranging my luggage. Took a much required refreshing bath (since I had not bathed since 6th May). It was raining heavily but I and Ashish went out for a lunch at a local restaurant. Very modern setting with live band set up as well. Ashish helped me with local shopping for T-Shirts, Jackets, memorabilia etc. Manjunath joined us half way through during shopping. We came back to our hotel room. 

The entire team decided to have a celebration party for our successful attempt and we went to a restaurant of Ashish's choice - Gaia Restaurant and Coffee Shop. We ate to our heart content and returned back to the hotel by 10 Pm. 

Ashish announced the certification distribution ceremony would happen at 1030am the next day at the Hotel.

19th May 2025 Day 15: Local Tourism in Kathmandu

I got up very early because I wanted to go around kathmandu city and return in time for certification distribution. I had to visit the famous Pashupathinath temple(Jyothirlingam) and Guhyeshwari temple( Shakthi peetha) for sure. I used the local bike rides provided by InDrive to cover the tourists spots. 

Entrance of Pashupathinath Temple compound

Its a huge temple compound. Multiple shiva lingas, multiple temples. The places buzzes from very early in the morning. Devotees flock in huge numbers and that too on a Monday morning. 

Pashupathinath Temple entrance

I had a wonderful darshan. I thanked the god for looking over my well being through out the trek. You could worship the main deity from four doors which are placed on four sides of relatively square main shrine. Photography is prohibited inside the shrine. 

Both the Jyothirlingam and Shakthi peetha are connected via a bridge over the Bagmati river. 

Way to Shakthi peetha

I crossed the river to enter another bunch of multiple temples on the other side of the Bagmati river. These temples were surrounding the main shakthi peetha.

Way to Shakthi peetha

While I was climbing the stairs, I was motivated to join the Cadets from British Cadet corps(of course Nepalis) who were doing their morning drills - running up and down the stairs multiple times.

I was really surprised that the entrance of the shakthi peetha was a very small door. Pilgrims enter the main compound and then enter the main shrine through an even smaller door. You end up on something like a balcony and the deity is basically spread out on the floor(in the form of Rectum). No Pooja, no offering just a quick prayer and you are done. 

Entrance to Shakthi peetha

Buddha neelkanth temple!! Stunning Mahavishnu on Adisesh in full glory!

I quickly took the ride back to the hotel well in time for the certification distribution ceremony.

20th May 2025 Day 16: Fly back to Hyderabad, India

Kathmandu airport is small and a chaos. Nothing is in order. Somehow went through check in and ready for the journey back to Hyderabad.

A snap that sums up the hills, the feelings, the effort, the grit, the determination, all put together.

It was one long arduous journey. It felt never ending. May be fatigue or me being impatient as usual to hang up my shoes but I cant appreciate the awesome welcome my family had planned at my residence. Celebrations galore !!! that too at midnight.

Welcome ritual into the house was breathtaking

Emotions outpoured

Love my Wife's ecstasy

A Celebration with family is second to none. And once you see them feel ecstasy, your happiness feels no bounds. Such was the welcome and I once again felt a flurry of pride travel through every nerve of my being. Here is an ode to the epitome of difficult trek that's EBC : Yes I made it through.

The below sums up my trek in one of the participant's - Girish's words

वेणू भाई सोते चलते उठते लगते ट्रेकर कम , सैनिक ज्यादा, जबरदस्त।

चुस्त , दुरुस्त और मस्त,  कभी नहीं होगा उनके उमंग और उत्साह का अस्त ।।

वेणू के इरादों को अड़ंगे,  अड़चन, कठिनाई, कुछ भी, कोई भी नहीं कर सकता पस्त ।

सारा काम अनुशासित, शब्द नहीं कर्तृत्व , कथनी नहीं करनी , ये अपने लक्ष्य में रहते हैं मस्त ।।

मैं इन्हें  soldier Trekker की उपाधि देना चाहूंगा !!!