Probiotics : entire story

Your Expensive Probiotics might be useless.

Your gut has 100 trillion bacteria living in it. That's more than your own body cells!

These little guys control your immunity, make you happy (90% of serotonin is made in your gut), and decide whether you lose or gain weight.

But here's what's happens in most people's guts today

The bad bacteria are winning. And when they do, they create this internal fire called chronic inflammation.

Your cells get swollen, insulin can't work properly, and boom - diabetes gets worse, weight keeps piling on.

What's feeding these bad bacteria?

- That morning chai with milk (sorry, but the tannins mess things up)

- All the refined sugar and Maida we eat

- Antibiotics we pop for every small infection

- Even our plastic cutting boards release toxins

Simple fixes that actually work

Feed the good guys first

→ Start your day with fiber - jowar, bajra, rajma, whole dals

→ Add fermented foods - dahi, idli, dosa (our ancestors knew this!)

→ Switch to wooden cutting boards, steel containers

→ Try haldi water or methi water instead of that milk tea

Just reverse your diabetes just by fixing their gut. No fancy supplements needed initially.

Your gut literally talks to your brain. Fix the environment, everything else follows.

P.S. What's one small change you can make today?

#GutHealth #DiabetesReversal #HealthyEating #Wellness #NaturalHealing 

Courtesy: Dr. Pramod Tripathi

Blood Pressure - 3 ideas to control

One of the biggest mistakes I see in people trying to lower their blood pressure is that they do everything except the 3 things that actually move the needle.

We call it the MAP.

M – Magnesium

 ↳ Most people with high BP have blood vessels that are tighter than they should be.

 Magnesium relaxes them. Pumpkin seeds are your best friend here.

 Or greens. Or magnesium glycinate 200 mg supplement.

A – Abdominal breathing

 ↳ Chest breathing tells your body, “We’re stressed.”

 Belly breathing says, “We’re safe.” Three to five slow breaths every hour it works like magic.

P – Prolonged fasting

 ↳ This one is the game-changer. High insulin makes your body hold sodium, stiffen vessels, and pump out stress hormones.

A safe 48-hour fast drops insulin and we’ve seen hundreds come off medication with this.

It works when you follow it and follow it right.

PS: Which part of the MAP would you try first?

#HighBloodPressure #HealthReversal #MAPMethod #DiabetesAndBP

Courtesy: Dr. Pramod Tripathi

Food & Diet

Food is never just food.

In India, Food is love.

 

It’s how we welcome guests.

It’s how we celebrate.

It’s how we show care.

So when someone says “just stop eating this” or “cut that out”, they miss the point.

Food here carries emotion, memory, and identity. And if we don’t understand that, we create guilt instead of change.

📌 How obesity is less about “weak willpower” and more about the world we now live in.

Cities, convenience, and abundance have made overeating easier and moving less normal.

📌 How women, especially, tend to put themselves last managing everyone’s meals, appointments, and health while ignoring their own.

 And how “me time” and fitness should be seen as strength, not selfishness.

📌 Why weight-loss drugs like Ozempic can help in some medical cases but are risky as a quick fix especially when used for looks, not health.

📌 Why cravings are not always “bad habits.”

Sometimes your body is asking for salt, vitamins, or comfort. The trick is to listen without giving in to excess.

📌 Why the dose makes the poison. No food is truly “evil.”

Too much of anything even a “healthy” snack can be harmful.

We also spoke about loyalty to your body. Making choices that protect your long-term health, even when short-term pleasure tempts you.

Because at the end of the day, the goal isn’t a perfect diet or a perfect body.

It’s feeling strong, happy, and at peace with how you live.

P.S. What’s one food rule you’ve kept for years… and now question?

#Health #Nutrition #WomensHealth #Fitness

Courtesy: Dr. Malhar Ganla

3 Diet Phases

3 Inevitable phases every dieter goes through and why its important to move participants through each one.

Over the years, dieter go through three phases of their diet journey and intentionally they should go  through it.

Phase 1 - The "Satvik" Phase

Everything is calculated - Calories, Food weighed. You're obsessed with nutrition all day. Zero sugar, careful with oil.

This is pure focus mode - all about weight loss and health. That's the only conversation you have.

Phase 2: The "Simran" Phase

After 3 months? Total frustration hits. "Is this life? I can't live like this!"

You tell yourself "this diet stuff doesn't matter" and completely relapse for 2 weeks.

You eat everything, gain some weight, and come back saying "Wow, I forgot how easy it is to lose control."

I actually FORCE my participants to experience this phase. Because you need to taste that loss of control to truly understand it.

Phase 3: The "Shanti" Phase

This is conscious eating. You've done your strict phase. You've done your rebel phase.

Now you're balanced - 90% of the day you eat well, 10% you allow indulgence.

Overall calories stay controlled. No weight gain or loss. No addiction. Just conscious awareness.

This isn't just sustainable - it's freedom.

Most diet programs try to keep you in Phase 1 forever.

I've learned that real transformation happens when you embrace all three phases and land in Shanti.

#NutritionCoaching #DietPsychology #HealthJourney #MindfulEating #WeightLoss #HealthCoach

Courtesy: Dr. Malhar Ganla

Diabetes: Importance of Fasting Insulin levels

HbA1c levels don't tell the full story.

I see it every day. Someone gets diagnosed with diabetes or pre-diabetes, and suddenly they're checking their blood sugar obsessively. Multiple times a day. Panicking over every spike.

But here's what nobody tells you - you're looking at the wrong thing.

There are three types of damage happening in your body right now, and if you don't understand them, you'll struggle to get better no matter how perfectly you eat.

First, Forget HbA1c for a moment. Get a fasting insulin test. You want it between 2.6 and 6. If yours is sitting at 12 or 18, your body is working two or three times harder just to process insulin.

That's the real problem - not the sugar itself, but how resistant your system has become.

Second, your body is literally stealing from itself to survive. When glucose rises, your blood becomes acidic. To fix this, your body pulls calcium from your bones and iron from your muscles.

Add low B12 and vitamin D to the mix, and suddenly you can't even convert glucose into energy properly. No wonder you're exhausted all the time.

Third, there's the emotional damage.

I've watched people go one of two ways - either complete silence (hiding test results, pretending nothing's wrong) or complete overwhelm (blaming everything, constant anxiety). Both paths make recovery harder.

If you're newly diagnosed, you have something people with 10-year-old diabetes don't have - time and potential.

Your body can still bounce back in ways that amaze doctors.

But only if you stop chasing the wrong numbers and start healing the right damage.

P.S. What's your fasting insulin level? Have you even had it tested?

#diabetes #health #wellness #metabolichealth #FFD

Courtesy: Dr. Pramod Tripathi

Diabetes & Snoring

60–80% of Diabetics snore.

And most don’t even know it’s making their sugar levels worse.

Snoring isn’t just annoying. It’s dangerous.

When you snore, your oxygen drops which means
→ More inflammation
→ More insulin resistance
→ Poorer sleep
→ Disrupted hormones (ghrelin, leptin)
→ Higher weight + higher blood sugar

Everything is connected.
Snoring → Poor sleep → Weight gain → Diabetes

So what’s the #1 natural fix that works?
Ujjayi Pranayama, a powerful throat muscle strengthening technique.

Here's How to do it
1. Deep breath in through the nose
2. Close your glottis tight
3. Breathe out through the nose only
4. Do 6 breaths per minute, for 5–10 minutes before bedtime

Additionally if possible try to
→ Lose at least 5–10% body weight if overweight
→ Sleep on your left side as often as possible

Fix your snoring, and you’ll see improvements in energy, sleep, sugar, and weight.

Don’t ignore the sound your body makes at night. It’s speaking for a reason.

P.S. Heard of Ujjayi Pranayama before? Or seen results with sleep-breathing work? Let me know in the comments below.

#DiabetesAwareness #SnoringCure #WeightLossTips #SleepHealth #DiabetesCare #FunctionalHealth

Courtesy: Dr. Pramod Tripathi

Exercise & Heart Health

Your Heart Deserves Better During Exercise

Two deadly myths are putting exercisers at risk especially here in India.

MYTH 1 → Don't drink water during exercise

We've all heard "don't drink water now".

This couldn't be more wrong.

When you exercise without water

→ Your blood volume decreases

→ Heart rate spikes unnecessarily

→ Your heart works overtime

Drink 1 liter per hour of exercise. Take sips every 10-15 minutes. For workouts over an hour, add electrolytes (glucose + sodium + potassium).

MYTH 2 → Wear jackets to sweat more = burn more calories

Sweating more ≠ burning more calories.

Your body NEEDS to cool down. Blocking this natural cooling puts more strain on your cardiovascular system.

Wear breathable clothing. Let your body regulate temperature naturally.

Your heart is already working hard during exercise. Don't make it work harder by dehydrating yourself or overheating.

These simple changes could literally save your life.

#FitnessMyths #ExerciseSafety #HeartHealth #FitnessIndia #WorkoutTips

Courtesy: Dr. Malhar Ganla

Controlling Blood Sugar : Simple tricks

What if I told you…

You can drop your blood sugar by 100+ points in just 5 to 9 days?

After 12 years of working with participants, I've seen this transformation happen more times than I can count.

No fancy supplements. No crash diets. Just small tips that worked.

Here are three tips that have helped many of my patients achieve better glucose control (the last one might surprise you)

1. The One-Grain Rule

As Indians, we love our chapati AND rice combo. But grains are 80% glucose in carb form.

To fix this

→ Choose ONE grain per meal (chapati OR rice, not both)

→ Cut portion by 50% (from current amount to 25%)

→ Balance with 1 cup cooked dal + 1 cup vegetables + 1 cup salad

→ Always start with salad - it slows glucose absorption

Still hungry? Add a second serving, but match it with another cup of dal and salad.

This rebalances your ghrelin (hunger) and leptin (fullness) hormones naturally.

2. The 2-Hour Attack Window

Your blood sugar peaks 2 hours post-meal (often hitting 200-300+). This is your golden opportunity.

Anti-gravity muscle work opens glucose receptors faster

→ Option 1: Stair climbing (5-10 minutes, 50-100 steps)

→ Option 2: Nitric oxide dump exercises (20 reps with 1L bottles - perfect for knee/back issues)

3. Eliminate the IGF Interference

Morning tea, coffee with milk, biscuits, curd, buttermilk - they all contain IGF molecules that block insulin action.

Switch to coconut or almond milk for 5-9 days. Don't give up your coffee - just change the milk.

When insulin gets blocked, sugar spikes. These small swaps help restore balance.

PS: If you had to try just one of these this week… which one would it be?

Know someone struggling with sugar?

#BloodSugar #DiabetesSupport #IndianFoodHabits #HealthMadeSimple

Courtesy: Dr. Pramod Tripathi

Every Meal : The Bowl Trick

The bowl trick that made me eat better.

As someone who's spent years traveling across Asia for work, I've noticed something that completely changed how I think about food.

And honestly? It's embarrassing how long it took me to figure this out.

I was sitting in mall food courts across Singapore, Seoul, and Tokyo, just people-watching. Here were some of the leanest populations on Earth chowing down on rice, noodles, and carbs all day long, yet somehow they weren't dealing with the weight struggles we see back home.

My first thought? "Must be genetics." My second? "They probably barely eat anything."

I was wrong on both counts.

Here's what I realized we do that they absolutely don't - We create architectural monuments out of our carbs.

You know exactly what I'm talking about.

That massive mountain of rice on your plate. The ritualistic hole we dig in the center. The ceremonial pouring of dal into that crater. The careful placement of ghee on top, like we're crowning our carb castle.

It's a production and it's completely backwards.

Walk into any home in Japan, Korea, or Singapore during mealtime. You'll never and I mean never see this rice mountain ceremony. They treat carbs like a supporting actor, not the lead character in their meal.

They eat carbs from bowls, not plates. Small bowls.

But more importantly, they follow a rule so simple - Protein first, carbs second.

It's not about restriction. They've made protein the star of the show, and carbs play the supporting role.

Few years ago, I decided to steal this habit completely. Instead, I started following their playbook

→ Protein hits the plate (or bowl) first

→ Whatever vegetables I'm having join next

→ Carbs come last, in smaller portions

→ Everything goes in bowls when possible

I'm not going to lie and say I transformed overnight. But my portions naturally got smaller.

I didn’t stop eating rice. I just stopped making it the hero of every meal.

Maybe it’s time we stop worshipping our carbs...

And start eating like we actually want to feel good after the meal.

Sometimes, the best health tips aren’t in fancy books.

They’re hiding in plain sight.

P.S. Do you eat carbs first or save them for last?

#MindfulEating #SimpleHealthTips #BowlTrick #HealthyHabits

#FoodForThought

Courtesy: Dr. Malhar Ganla

Why are thin people getting Diabetes?

A young, fit corporate executive asked me this last week.

→ BMI? 22

→ Waist? Perfectly fine

→ Diabetes? YES for 2 years

→ Triglycerides? 350+

→ Liver fat? Present

→ Family oil use? 5 liters/month for 4 people = 8 teaspoons oil/day/person!

Wait, what?

Yes, this is the reality for many slim diabetics in India.

They’re confused, & Frustrated.

But the truth is → Diabetes reversal isn’t always about weight loss.

It’s about metabolic fat where it’s stored and how much of it your organs can handle.

Even a few grams of excess fat in your pancreas (which only weighs 100g) or liver can lead to serious insulin resistance.

So, what can you do?

↳ Get a blood test (Triglycerides, SGPT, FBS, HbA1c)

↳ Do a liver sonography

↳ Check your muscle & fat ratio with a body composition scan

These 3 steps will reveal the truth behind “thin” diabetes. Because you can be slim and metabolically unhealthy.

And yes Reversal is possible even without losing weight. But only when we stop equating Health with Size.

📌Tag a friend who’s confused about diabetes and body size. They need to read this.

#diabetesreversal #slimdiabetic #metabolichealth #FFD #liverhealth

Courtesy: Dr. Pramod Tripathi

How Old are you: Biological/Chronological?

Why do some 40-year-olds look 30 while others look 50?

The answer isn't Genetics, something most doctors won't tell you.

Your body maintains TWO different ages - and 99% of people focus on the wrong one

➥ Chronological age - Your calendar years (unchangeable)

➥ Biological age - How efficiently your organs and tissues function RIGHT NOW (completely controllable)

Here's what's silently fast-forwarding your biological clock

➧ High blood sugar creating "advanced glycated end products" (internal wrinkling - yes, that's real)

➧ Chronic inflammation from poor lifestyle choices

➧ Oxidative stress destroying your cellular machinery

➧ The belief "I'm getting old" (this literally rewrites your DNA)

Here's the fact → Aging is NOT inevitable, It's a disease we can reverse.

My 4-step protocol that's helped thousands feel decades younger

1. Plant-based nutrition - Stressed plants create xenohormetic compounds that reverse aging at the cellular level

2. Intermittent fasting - Activates autophagy (Nobel Prize-winning cellular cleanup process)

3. Stress management - Unmanaged stress ages you faster than smoking

4. Belief biology - Read "The Biology of Belief" by cellular biologist Bruce Lipton. Your beliefs about aging literally change your DNA expression.

At 53, I don't just preach this - I live it.

I still run 10-15kms, cycle 50-100km, and do activities that young people do.

Why? Because when you think, feel, and act young, your biology follows.

My secret mantra: "Young, young, young - I am young, young, young." (Ancient heart chakra chanting - try it!)

It's not your chronological age that determines your health - it's your biological age.

P.S. What's one thing you're going to do TODAY to reverse your biological clock?

#ReverseAging #BiologicalAge #LongevityLifestyle #HealthOptimization

 #YoungAtAnyAge

Courtesy: Dr. Pramod Tripathi

Essential Workout - 3 Must Components

Too busy to work out?

Here's the bare minimum your body actually needs.

Exercise can look like an Ironman… Or a 30-minute walk after dinner.

There's a wide spectrum. And not everyone needs to train like an athlete.

But skipping movement entirely? That's the real problem.

For me, exercise gives clarity. It's not about weight loss. It's about sanity maintenance.

The 3 Non-Negotiable Fitness Components that I focus on

STRENGTH - Maintains integrity of your bones and muscles

↳ Just 2 gym sessions per week (upper body once, lower body once)

Move 2,000-4,000 kgs using machines - that's good enough!

STAMINA - Cardiovascular health and blood flow

↳ A simple 30-minute daily walk

Add a little uphill if possible. No need to run half marathons every week

FLEXIBILITY - Essential for overall mobility and injury prevention

↳ Beyond these basics, we have speed, agility, and other athletic domains - but these three are our weekly non-negotiables.

Exercise should be decade dosage specific. What works in your 20s differs from your 40s or 60s.

We don't need to be extreme. We need to be consistent.

If you're busy, remember - something is always better than nothing. Start where you are, with what you have.

Your body will thank you for showing up, even if it's just for 30 minutes.

#ExerciseMotivation #HealthyLifestyle #FitnessBasics #DiabetesReversal #FFD #ConsistencyOverPerfection

Courtesy: Dr. Malhar Ganla

Exercise Intensity - Sugar Levels : A Correlation

If your sugar levels go up after exercise - here’s why

(And the third reason is quite unexpected.)

For most diabetics, exercise is recommended to bring sugar down. But sometimes, it spikes instead.

I've seen many people confused by this phenomenon, so let me break it down

1. Low Insulin Levels (Serious Issue)

If your pancreas isn’t producing enough insulin, the sugar that’s supposed to move from your liver to your muscles can’t enter the muscle cells efficiently.

 

This “in-transit sugar” builds up in your bloodstream.

 

→ Ask your doctor to test C-peptide (fasting + PP) to rule out this condition.

2. Over-Intense Workouts

 Very high-intensity workouts can lead to a spike in cortisol and adrenaline both of which increase sugar levels.

→ Try switching to moderate-intensity exercise and monitor your sugar response.

3. Dehydration - Before/During Workout

(fascinating and often overlooked)

Less water means thicker blood, which can falsely elevate sugar readings.

→ Hydrate well - 1 glass before and a few sips after each set.

If your post-exercise sugars are confusing you, don’t panic. Start here.

 

Track these 3 things & talk to your healthcare provider.

#DiabetesCare #BloodSugarControl #HealthTips #ExerciseAndDiabetes #PreventiveCare #PatientEducation

Courtesy: Dr. Pramod Tripathi

Ideal Weight or Ideal Body Performance

Stop chasing 55kg.

Here's what I tell every woman who comes to me wanting to drop from 85kg to 55kg in 30 days

That's not just unrealistic, it's a recipe for insanity.

The calorie deprivation and training intensity needed to maintain 55kg requires Olympic-level discipline. That's nearly impossible to sustain while juggling work, family, and life's complexities.

Here's what actually works

First → Release the college weight obsession.

If you were 55kg in college and you're 65kg now, be a FIT 65kg, not an obsessed 55kg.

Second → Focus on losing excess fat (not all fat).

If you're sitting at 80-90kg, let's target 60-65kg. That's sustainable and healthy.

Find your inner athlete.

Every woman no matter her age or current fitness level has an athlete within her. A runner, swimmer, cyclist, hiker, yogi, or dancer waiting to emerge.

True confidence comes when you're comfortable training alone, in your own skin, focused purely on what your body can DO rather than how it looks.

Stop chasing numbers on a scale. Start chasing performance.

Just like you focus on results at work and in your family apply that same performance mindset to your physical domain.

It will change how you see your body forever.

Ready to find YOUR inner athlete?

P.S. What's your inner athlete? Share in the comments below.

#WomensFitness #HealthyMindset #InnerAthlete #SustainableWeightLoss #PerformanceOverPerfection

Courtesy: Dr. Malhar Ganla

Muscle Mass - The Sugar Controllers

The invisible diabetes controller nobody talks about.

Most diabetics focus on cardio and intermittent fasting.

But they're ignoring the most powerful glucose regulator - MUSCLE MASS.

Your muscles are glucose sponges. The more muscle you have, the more sugar gets absorbed from your bloodstream instead of causing spikes.

Low muscle mass = less sugar gets absorbed by the body

 = more sugar keeps floating in your blood

 = higher blood sugar levels

 = more diabetes-related complications

For men, at least 32% muscle mass is ideal.

For women, 26% is the minimum.

If you’re below that, your body won’t be able to store glucose efficiently and no amount of walking or fasting will fully fix that.

What to do

 – Get a pair of 3kg, 5kg, or 7.5kg dumbbells at home

 – Use resistance bands

 – Or go to the gym twice a week

Especially for women. In India, most women overlook muscle-building.

Walking is great. Fasting works. But without adequate muscle mass, you're fighting diabetes with one hand tied behind your back.

Time to untie that hand.

P.S. What's your take on strength training for diabetes management? Share your experience below.

#DiabetesManagement #StrengthTraining #HealthTips #MuscleBuilding #BloodSugar

Courtesy: Dr. Pramod Tripathi

Diet at Home : Not Kid's play

Stop putting your Diet on your Kids.

There’s a trend I’ve been noticing. Parents in their 30's and 40's who’ve either cut sugar completely or follow restrictive diets are now passing that same discipline onto their 6 to 16-year-olds.

We grew up on Parle-G biscuits, Complan, Horlicks, and yes, plenty of sugar. And we turned out fine.

The real difference wasn't what we ate - it was how active we were.

Our generation fell into two camps - those whose parents prioritized physical activity and continued it, and those who didn't. The active kids stayed healthy regardless of their sugar intake.

Now, instead of addressing the root cause (lack of physical activity), we're taking the easier route - eliminating sugar entirely.

That's like treating the symptom while ignoring the disease.

Your 6-16 year old should be playing sports, running around, being active.

They should be burning those calories naturally, the way kids are supposed to.

Yes, I know it's challenging given today's economy and lifestyle, but enabling physical activity opportunities is one of our key responsibilities as parents.

20 grams of refined sugar in a 200-gram carb diet isn't going to harm an active child. Let them have their Bournvita. Let them enjoy their childhood treats. Just make sure they're moving their bodies.

You're only young once. Don't rob them of that experience because of your adult anxieties.

#Parenting #ChildNutrition #PhysicalActivity #ChildhoodMatters

Courtesy: Dr. Malhar Ganla

Cells - Master Recyclers

They break down damaged parts and rebuild stronger ones through Autophagy.

In diabetes reversal, we help patients to optimize this recycling system instead of just managing symptoms.

How to supercharge cellular recycling

→ Fast 16+ hours (peak recycling starts at 24+ hours)

→ Sleep by 10:30 PM on your left side

→ Use curcumin + berberine

→ Weekly sauna + 30-second cold showers

What jams the recycling system

↳ Constant snacking (blocks the cleanup crew)

↳ Poor sleep timing

↳ Too much protein

↳ High insulin from metabolic dysfunction

As medical professionals, we focus on treating disease rather than enhancing these fundamental cellular processes. Imagine if we taught patients to optimize their body's natural cleaning system instead of just managing symptoms.

We're never too late to course-correct. Every day offers a new opportunity to support our cellular health.

P.S. What's your experience with fasting or circadian optimization? Have you noticed changes in energy or clarity?

#DiabetesReversal #Autophagy #MetabolicHealth #FunctionalMedicine #RootCauseHealing

Courtesy: Dr. Pramod Tripathi

The Fatty Liver Story

He never drank Alcohol.

But he still got Fatty Liver.

And no, his liver didn’t send a formal complaint.

It just… slowed down.

- Less energy.

- More belly bulge.

- Weird sugar cravings.

- Constant fatigue.

Welcome to the most misunderstood liver disease in India - Non-Alcoholic Fatty Liver Disease (NAFLD). Let me bust a myth real quick - Fatty liver isn’t always about alcohol.

In India, especially after 40, millions are living with it silently. If you have

- A bulging belly

- Type 2 diabetes

- High cholesterol

- Or a love story with ultra-processed food

Chances are your liver’s waving a red flag quietly.

Here’s what really happens

⇒ Your liver gets fatty

⇒ Triggers excess insulin

⇒ More cholesterol + sugar

⇒ Pancreas goes into overdrive

🔁 The cycle keeps spinning… till something major is diagnosed.

Fatty liver doesn’t give big warnings. It starts with small signs like tiredness or weight gain. And before you know it, you’re facing problems like high BP, PCOS, obesity, or insulin issues.

So here’s a Liver Audit you can do

➤ Always tired, moody, gaining weight easily? Time to check your liver.

➤ Light, active, belly in check? Great your liver probably loves you.

And to those who say - “But Doctor, I don’t even drink…”

Well, you also didn’t “drink” sugar but your Coke can say otherwise 😅

Don’t wait for a scary diagnosis. Dig deep, reverse the damage, and give your liver the love it deserves.

Because if your brain is the CEO, Your liver is the operations head.

And trust me no CEO can function if ops shuts down.

(Repost♻️ if this helped you in anyway)

#FattyLiver #NAFLD #InsulinResistance #IndiaHealth #MetabolicHealth #HealthAwareness #ReverseFattyLiver #WellnessJourney

Courtesy: Dr. Pramod Tripathi

Weight Loss: the focus

Most People are not losing Fat.

They’re just losing energy, water, and muscle mass and then wondering why the weight bounces back.

👉 Weight loss is not the same as Fat loss.

Here’s what I wish more people knew

🡆 Crash diets slow your metabolism.

 You might lose weight, but you’ll gain back fatigue, cravings, and frustration.

🡆 Obesity and diabetes are not just food problems.

 They’re lifestyle disorders driven by poor habits, stress, and lack of awareness.

🡆 The root cause is not your plate. It’s your pace.

 Your lifestyle, your sleep, your mental patterns they all add up.

Focus is always too much on numbers but the real metric is this - Are you feeling stronger, more energetic, more in control?

Start there. Sustainable change always begins with awareness, not restriction.

What daily habit do you think has the biggest impact on your energy levels?

#FatLossNotWeightLoss #MetabolicHealth #FunctionalMedicine #WeightLossJourney #DiabetesReversal #ObesityCare

Courtesy: Dr. Malhar Ganla

Malls : Calorie Traps

You’ll see how in a minute.

Going to the mall feels like a ritual now. Window shopping, food court, family chaos… and confusion.

And without even realizing, We often end up eating something that spikes our sugar, calories, and guilt.

Next morning?

Weighing scale + regret = bad combo.

But here’s the good news

You can enjoy mall outings without ruining your health goals. By knowing what to pick and what to skip at every food court counter

Continental → Falafel, tabbouleh, hummus = low GI, low calories

South Indian → Pesarattu dosa > idli

Chaat → Ragda chaat > pani puri

Asian → Garlic veggies, soups > fried rice, noodles

Regional → Dhokla, sheek kebab > buttery gravies

Fast food → Subway veggie sub > burgers, fries

Drinks → Kombucha, ginger ale > milkshakes, cold coffee

Dessert → Share a bite. Not the whole bowl.

Family outings don’t need to cost your health. Just train your eyes, Look for better boards.

📌 Save this before your next mall trip.

Make better picks. So your sugar stays stable. Weight stays sane and mind stays guilt-free.

For a detailed breakdown of GI & calorie counts across food court items, watch this video → https://lnkd.in/d5nMRkyb

And if you’re the food decision-maker in the family, this is your cheat sheet. 

P.S. What's your go-to healthy food court option?

#HealthyEating #NutritionTips #MindfulEating #HealthyLifestyle #DiabetesFriendly #WeightManagement