Tuesday, July 15, 2025

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

Monday, July 14, 2025

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

Friday, July 11, 2025

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

Thursday, July 10, 2025

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

Wednesday, July 9, 2025

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.

Tuesday, July 8, 2025

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

People call me aggressive, people think I am intimidating, People say that I am a hard nut to crack. But I guess people young or old do like hard nuts -- Isnt It? :-)