Niharikaa Kaur Sodhi

DM me with GROW to build your personal brand.

A writer with over 3 million views/ month. :) An educator who has taught live over 150 people from 30+ countries, and has 12,000+ customers.

✉️ hi [at] niharikasodhi [dot] com

Coming to the 'story'...

I'm a writer. And with that, I also became an educator and entrepreneur.

I side hustled for 10 months in 2020 because something was missing. 

I refuse to believe you shouldn't be kicked to go to work when you wake up. I refuse to believe that you need to reach a certain 'level' to do high-impact work. Labels and designations aren’t exciting either. 

And I strongly believe that there's enough wealth we can all create if we play by the mindset of abundance and not scarcity.

We have a duty to be of service to other people. And we only have one chance at life to tap into our potential and unleash it.

So I quit my job in 2021 to write full time.

That led to:

• becoming a 22x top writer on Medium
• creating digital products 
• having a cohort-based course that's educated 100+ people across 30+ countries 
• getting accepted to LinkedIn Creator Accelerator Program 

As a writer, my purpose is to leave everyone healthier and happier. 

As an educator and entrepreneur, I want to help other creators level up their game and solve their problems.

I'm passionate about healthy living, reading, and mindfulness. I've also travelled to 24 countries and still have fear of flying.

I run two newsletters. Join thousands of people ⬇️
• On my life and self-improvement: https://niharikasodhi.substack.com/
• Side Hustle Saturdays: https://niharikaasodhi96.kit.com/profile


➡️ Collaborations:
Transparent pricing on https://www.passionfroot.me/nks

Twitter: @NiharikaSodhi

🚨PS: I have 25,000+ connection requests. If it's urgent, please send me an inmail. :)

Founder

I help writers become more consistent with my cohort-based programme that takes place 4 times a year.

Being a working woman versus a working MOM is a world of a difference… 

I now understand why my mom worked part time. 

I now understand why many women in my family are homemakers. 

Because 

➡️ It’s a 24h job to raise a kid. 

➡️ That + other housework = 2 jobs. 

➡️ The above + professional work = 3 jobs. 

While I’m slowly transitioning to get back to my work with a 2.5 month old 👶🏻, I’m grateful that I’ve built a business that doesn’t require over 3 hours a day of my time. 

This took years to build but is paying me back when I need it the most. 

But if I didn’t have this… I don’t know how I would’ve done it.

So this Women’s Day 🩷, I want to give a shoutout to all mothers. You’re not seen, your work may feel invisible, and maybe that invisibility is way too normalised to appreciate. 

(All this - whether you’re ‘working’ or not) 

But I see you, feel you, and I can’t believe I’ve never appreciated the multiple roles a mother juggles. 
 
Happy Women’s Day 🫶🏼

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8 years ago this day, I traveled solo for the first time. 

As a disclaimer, 
- I’m introverted, and 
- I don’t make friends easily

Honestly, I was SO anxious.

I zipped my passport and phone in my jacket at night and hugged them under the blanket before I slept. 

The first night, I didn’t sleep at all and imagined the worst possible scenarios that could happen to me. My hostel dorm had 32 people and my bed was right next to the door, so there was that noise too. 

The next day, I stepped out of my comfort zone to have some small talks over breakfast. 

In the evening, I hung out with hostel mates from around the world. 

I realised I enjoy sightseeing alone, especially in museums. I didn’t even imagine I’d be somebody who enjoys museums!

But I also enjoyed hanging out with people and listen to their stories. There’s something different about being in a room full of people from around the world, and that ‘different’ is what makes it amazing. 

This was the first time I spent time with myself and my thoughts in a place I don’t know at all.

The next two nights, I slept like a baby. 

Who knew, it’d lead me to travel solo nine more times. But that’s a story for another time. :) 

Stepping out of your comfort zone can unleash a whole new path for you. Try it?

#travel #summit21 #sprinterstribe

For 4.5 years, I’ve helped parents from 37+ countries to write online consistently. 
All this without being a parent myself. 

The good part? That stuff worked for them because the systems of writing and consistency I teach were tailored well around them. 

The challenge?

I’m in their boat now. 

So here’s how I’m writing with a newborn 👶🏻 - most of the time, when she’s on my tummy sleeping 🤣

Turns out, it’s not just me 😅

Another mum of a newborn DMed me saying she’s doing her client work during tummy time too. 

(I feel less alone and weird lol) 

➡️ One thing that stays constant is that it’s MUCH easier to show up for ANYTHING, when you enjoy it. 

Without any outcome attached. 

For the sheer joy of the process alone. 

It’s why I’m able to workout. 
It’s why I’m eating healthy food. 
It’s why I write even though I don’t have to. 

And it’s why I continue chickening out of social gatherings 😁

19 days, 7 cities, 6 countries, 21 years old.

This day eight years ago, I travelled solo.

Coming from a place where girls don't venture out alone, leave aside going to a different city or country, I took a leap of faith.

Of course, my socially awkward self was super nervous. I *still* have a hard time talking in social situations and meeting new people.

In this picture, I'm in front of Brandenburg Gate in Berlin, Germany.

I arrived in Berlin and a few minutes into walking from my train station to my hostel; I had a racist encounter. Two women looked at me, passed a remark, and spat on the road. 

Then they giggled and carried on. I was so scared! I wanted to cancel everything and go back.

But this was my *only* racist experience in 19 days.

On my first day, I was starving and entered the first cafe I saw. The owner didn't know English and I didn't know German. I somehow communicated 'cheese sandwich' and later got to know cards weren't accepted.

That man waited for 45m for me to find an ATM and get back to him. Not sure how he knew I'd return.

People told me not to ask the locals to click photos, as they can be rude. They not only clicked my pictures, but a couple even walked me to my destination when I couldn't comprehend Google Maps.

Here's what I learnt:

"Look at the world with a blank slate and let experiences fill in the colour. Let go of your preconceived notions."

None of the generalisations I was told were true. More on this in the coming days. :)

____

For the next few days, I'll share my five most transformative experiences from this trip.

This is part 1/5. 

PS - cities visited are Berlin, Prague, Budapest, Vienna, Salzburg, Bratislava, Ljubljana.

#travel #lifelessons #sprinterstribe

Being a solopreneur looks ‘unproductive’ from outside. Trust me. 

On random weekdays, I
- meet mom for lunch
- head out for coffee date with the husband
- stay back with my grandma coz we can't get enough of gossip

When I do this, my total time worked is sometimes just... 2 hours!

Unproductive, right? 

I used to think so too in my beginning days and feel like I’m not doing enough and I’ll lose the race. 

Until I realised:

• this isn’t a race, and that’s why I quit one race. 

• I need to stop measuring work in hours and measure business impact. 

• the point of quitting my job at 25 was to be happy and make time for things that matter. Family is priority one. 

Gotta stop feeling guilty because I doubt at 60 I’ll think of “I wish I worked on that article”.  

It’s easy to slip into feeling you’re not doing enough. But the best thing about solopreneurship has been

• owning the finite - my time 
• an ease of just… being 
• more mental peace 
• more family time
• doing what I love 
• better health 

Happy Tuesday, and I hope you achieve all that you’re striving for. In that process, don’t forget to monitor how you speak to yourself and be kind. 

Easy to preach kindness, difficult to give it to yourself. :) It’s time you do that.

This one experience challenged me on an emotional, physical, and mental level, even though I’ve done plenty of ‘inner work’.

Pregnancy!

💪🏼Physical level:

- My body was changing drastically, and I had days when I’d cry because I couldn’t recognise it.
- Tiredness has a whole different meaning.
- My acne reappeared after years and didn’t go for months.

🧠Mental:

I felt depths of sadness I never thought an optimistic and aware person like me had the ability to feel.

💫Spiritual

- I was negative, hopeless, and upset. 
- I became pessimistic instead of my naturally optimistic self


I guess life has a way of putting you through things so you can come back stronger. 
So during my time off during my maternity leave, I hope I do too. 

With newer realisations, goals, and more.

Your content is flopping because the algorithm isn’t ‘picking it up’? Join the club 👀

I’m seeing a lot of discourse on people blaming the algo for their content not growing. 
Yet their most recent post is a platitude 🤨 

So if you’ve been posting consistently but your content still isn’t getting you reach or conversions… 

You might be missing the #1 thing that matters: 

Proof > Theory

I was on the same bandwagon when I started writing online. My content didn’t grow for months.

But then I cracked the code and well… The results are in front of you. 

Tomorrow, I’m decoding why your content might not be landing and how to fix it without posting more or reinventing yourself.

This issue of Side Hustle Saturdays includes:

 ➡️ the real reason your posts feel forgettable
 ➡️ the #1 writing mistake every creator makes
 ➡️ how to build visibility without trying to “sound smart”
 ➡️ the system that makes consistency easy

If you’re creating but not growing, this will help you see what to change.

Join 14,000+ readers 👇🏻

https://lnkd.in/gy6UnjRQ

Side Hustle Saturdays just turned 200 weeks old 🎉 And I’m celebrating:

 💫 5 years of side-hustling
 💫 4 years of solopreneurship
 💫 zero planning, just a whole lot of showing up

In case you don’t already know, it’s my weekly newsletter.

People marvel at the end result:

- the 3-hour workdays
- the time/location freedom 
- the “wow, you’re so lucky” comments

But I know what it actually took was:

- Being questioned, misunderstood… constantly
- Making sacrifices no one claps for
- Doing the inner work most people avoid

Side hustling isn't cute 🙄 

It teaches you who you are, what you can handle, and what you’re capable of becoming… 

In ways a job, a degree, or a networking group never could.

It’s growth in its rawest form.

This week’s issue is special to me.

I’m sharing 20 hard truths about side hustling 💪🏼

What I wish someone had told me when I was starting out. These will make your journey easier if you accept them.

Join 14,000+ readers here 👉🏻 https://lnkd.in/gy6UnjRQ

🥂 Here’s to the next 100 issues… and to you building something that’s 100% yours.

When I'd tell my family that I don't enjoy my work and am not satisfied with the money, they'd say - "it's how the first few years are. You'll get there."

Call millennials and Gen-Z impatient but time's moving too damn fast, especially with technology and not all of us want to work till eternity. 

"Earn with your mind, not with your time." - Naval Ravikant

Yes, humility is important. Gratitude is even more essential; it's what makes every day a blessing.

But dissatisfaction is important too. Because when you know what you're not ok with, you work to bridge the gap between your dream and reality. 

For me, this was the following exactly in this order:
• starting a side hustle
• quitting my job
• working under 4h a day
• teaching
• creating digital products

For you, it will be different. But the first step is being aware.

I'll end with one last quote,

“There is no passion to be found playing small—in settling for a life that is less than the one you are capable of living.” ― Nelson Mandela

Back in 2020, my dream was to make $1,300/month.

I was publishing a few articles a month, making $100–$300 from random gigs.

It wasn’t a lot, but enough to stay excited. 

But one day I asked myself: 

What if I actually go all in?

5 months later, my side hustle income crossed $3,000/month 🤯

That was 5x my monthly corporate salary!!!

That number changed my mindset about money and how the world + creator economy works.

- It gave me options
- It gave me confidence
- It gave me the freedom to quit my job

Many people underestimate how life-changing your first $1,000 outside your 9–5 really is.

Tomorrow, I’m sending out the 199th issue of Side Hustle Saturdays – a free newsletter where I share the cheat codes I wish I had when I started building my side hustle. 

💥 This one’s got the top 5 steps to making your first $1000 outside your full-time job. 

Sounds like something you’d love? 

Join 14,000+ readers 👉🏻 https://lnkd.in/gy6UnjRQ

As a woman, being a solopreneur is the most empowering move I’ve made for myself. I’ll show you how, and I’m certain you’ll be able to resonate:

💍Being married as a financially independent woman in the South Asian society is a power move.

🤝🏼As a couple, things get a lot easier when you’re both earning well. We travelled ~15 countries in the first 2 years.

🙈I’m one of those people whose partner is their favourite human. Because I work fewer hours and WFH, I prioritise my time with him when he’s home. No meeting can come between us having chai and gossiping.

👩‍👧‍👧I hang out with my mom on weekdays over lunch most of the time. Because who wants to deal with weekend parking and rush.

🥰 I’ve realised that unlimited family time adds a lot of value to my life - nothing I can buy can make me feel the way I feel with my loved ones.

🧘🏻‍♀️Most importantly - I have time for myself. 

_

As women, we juggle multiple responsibilities. And solopreneurship makes it easier for me to do it all and stay sane.

It’s also because as a person, I prefer a life that isn’t rushed.

You could be different, and that’s okay.

The entire point of life is to discover your inner weird streak and create a life nourish it.

Your personal brand stands out by doing the easy stuff, but you're probably too busy trying way too hard!

Okay, here's what I do:

• 98% YouTube videos are made without make-up
• No professional lighting or camera for videos
• All photos are unedited

With my LinkedIn and newsletter writing,

• I don't stress about the likes
• I write about what I think adds value
• I don't shy away from my quirks/ weirdness

I've realised that it's easier to be me and say: "I'm lazy, so I can only work for 3-4 hours. I dislike networking events and social stuff."

Than to portray myself as someone who wakes up at 5am and is crazy productive.

My journey of solopreneurship is a consequence of self-awareness.

And while the internet lures you with vanity metrics to chase, I recommend you start and lead by looking within :)


PS: Here's a YT thumbnail photo from the front camera!

My grandfather always topped his studies. In fact, excellent is an understatement and he truly enjoyed learning. He wanted to join the army, but his father passed away when he was 17.

Being the eldest of six siblings, his only choice was to take care of his family and work at the farm.

So what did he do in the coming decades? 

Devoured himself in books. Today, he has sacks filled with books. Ask him about any war and empire with names and dates, and he knows it all.

I wasn’t a history buff, but my dad had the gene, thanks to his father.

19 days, 7 cities, 6 countries, 21 years old - I did this solo trip eight years ago at this time.

One day, I casually called my father while walking by the Berlin Wall (picture below) and told him I’m taking a stroll.

“Do you understand that there’s so much history beneath your feet? People have died crossing where you’re standing and fearlessly walking right now.”

That sent chills down my spine.

Standing at a place where the ground has experienced so much darkness, and now light.

For the coming days, I made sure to research deeper about everywhere I go so I can take a moment to visualise the past and compare it to the present.

This experience to date has put me in a habit of zooming out and living a holistic life instead of a tunnel vision of 'my' life, 'my' stuff, and 'my' world.

Don't forget to appreciate how easy your life is as compared to your ancestors instead of cribbing about things.

Don't forget that you're a part of something bigger than yourself, and everything is connected.

Don't forget to send your prayers to the world instead of asking for what you want.

_____

For the next few days, I'll share my five most transformative experiences from this trip.

This is part 2/5.

Linking part 1 in the comments.

PS - cities visited are Berlin, Prague, Budapest, Vienna, Salzburg, Bratislava, Ljubljana.

#travel #experience

Were you always average growing up? Were you low on confidence? Did you always feel like you weren't good enough? ME TOO :)

- Average marks
- No sports
- Overweight until 18 
- Lots of acne till 2023
- Too tall that makes me stand out
- Got laid-off from my first job (low self-worth got lower)

I see a huge opportunity in this.

I've also noticed that the high performers in school and university don't always end up achieving life outside of it.

Maybe it's the pressure because they're only used to winning?

I don't know.

But people like you and me have a huge advantage because:

- Nobody expects from us. Including us, lol.

This is AWESOME because we don't function with results attached to things. We focus on the process and enjoy the process because we're not used to 'winning' at everything growing up.

When you focus on the process, outcomes follow.

But when you focus on outcomes, you'll always be unhappy.

I love this line from the Bollywood movie, 3 idiots:

"Chase excellence and success will chase you."

Noy being used to success helps us with that.

So don't let your past define your future. I dropped 25kgs 10 years ago and I still need to work hard every single day with my exercise and eating habits because of my genes. I still workout 6x a week and eat healthy everyday.

But this journey has taught me the importance of patience, hard work, and delayed gratification. 

Traits that I'm using across areas of life.

All the best!

One of my friends is 26 and is working hard to climb up the ladders in one of the best firms in the world. 
 
If you know about the top consulting firms that pay a bomb and make you slog for it, you know the place I'm talking about. 
 
He sleeps 5-6 hours a day so he can squeeze in a workout. 
 
He says most of his leaders look older than they are because of receding hairlines and a belly. They don't have the time to work out and the long hours screw up healthy eating habits too. 
 
So he sleeps less, squeezes in a workout, has quit alcohol and eats healthily because he doesn't want to be unfit. 
 
My conversation with him reminded me of my ex-boss. 
 
She worked 14 hours a day and all weekends. She also had kids. And her boss worked 12-16 hours + weekends. 
 
Motivation for me to get a promotion? Looking at them, zero. 
 
"It's also our collective delusion that overwork and burnout are the prices we must pay in order to succeed." — Arianna Huffington

We have more people playing the victim mindset. They lose out on all opportunities, and might never know it.

There’s too much of:
- The world is unfair
- One is meant to struggle
- Blaming environment and circumstances
- Money is evil (while they secretly desire money)

A mind like this will…

Stay where it is.

What makes it worse is social media. It’s constantly making you feel ‘less’.

It’s so hard to feel good about anything when it ultimately isn’t ‘good enough’ because what someone else has is better.

The good thing about your beautiful mind? 
You can require it just as well.

So more of:
- There’s enough for everyone to succeed
- Money is GOOD, you deserve it
- Action towards ideas
- Taking responsibility

Rewire your mind to change your inner universe, and you’ll see your other universe flourish.

This costs and $0 makes you better than others:

• reading
• kindness
• no drama
• working out
• self-awareness
• accepting you're wrong
• choosing relationships > ego

You don’t need more exposure, money, or connections. Back in 2020, I had none of those going for me.

No mentor. No plan. No audience.

And honestly… no idea what I was doing.

But, while everyone else waited for the ‘right time’, I posted my first Medium article and prayed someone would read it. 

(8 people did, and I was thrilled!)

I wasn’t the most talented or the most confident. But I thought,

“I’ll start now, and figure it out later.”

That one sentence carried me from cheating on my 9–5 → to quitting → to growing a ~250k online audience → to launching digital products + courses to 16,000+ people across the 🌍

Resourcefulness built my entire career.

Tomorrow, I share why this is the skill that makes you unstoppable in 2026… and how to:

 ➡️ build it even if you feel like you’re starting from zero
 ➡️ start before you feel ready
 ➡️ stop crumbling when things go wrong
 ➡️ make resourcefulness your advantage over everyone

If you’re done overthinking and just want to move, this one’s for you.

Join 14,000+ readers here 👉🏻 https://lnkd.in/gy6UnjRQ

Make peace with this to avoid disappointment:

• Nobody cares about you
• Not everything is about you
• Your past doesn't define your future

Once you detach from being the centre of your universe, you'll come close to what truly matters.

Come closer to
• Finding why you're here
• Doing your crazy dance moves
• Defeating societal notions and following your zing

As a new mom, I can’t imagine my ex-boss’ lifestyle that involved working 14 hours a day + weekends sometimes.

When I was in a corporate, I saw my leaders working 12-14 hour shifts frequently. Their lives were hectic and stressful.

As a 24-year-old, I wanted to grow to
• get a promotion
• get a 'managing' role
• get paid super well (duh)

But I also saw that this would come with
• lots of responsibility
• increase in workload + stress
• working weekends is becoming normal

It's one reason I wanted to get away from this black hole.

As a 29yo new mum, I’m glad I side-hustled at 24 and quit my job at 25.

This quote fits in beautifully with what I witnessed:

"By working faithfully 8 hours a day, you may eventually get to be the boss and work 12 hours a day." - Robert Frost

The point isn't whether to work for 4h or 12h, it's doing what works the best for you, your health, your family, and sanity. 

One template doesn't fit all - some people thrive with 10-hour days, I personally don’t and have accepted it + created a life around my being instead of the other way round.

'Hardship Paradise' is what I like to refer to my Journey of Coaching & Mentoring 750+ clients.

Why a mix of -ve & +ve terms, if you ask?

Let me take you on a nostalgic ride!

--------

YEAR 2014 - COLLEGE TIMES :

My passion for this field started back in college where I struggled to bring results to my own physique. Talk about any Dietary regime, supplement or fancy Training plan, I tried them all.

The results were never a low hanging fruit to me.


YEAR 2015 - CONSTANT STRUGGLES :

My friends and gym mates got buffed up easily, but I couldn’t. I didn’t know what was going behind the scenes, could be their genetics, hard work, or Steroids (can never be ignored). 

My constant struggles with gaining muscle led me to learn more about the nuances of this field. I wasn't ready to give up and kept learning, applying and experimenting new methods on my body.


YEAR 2016-17 - WELL PAYING JOB :

After graduating and getting a job, I started working as a Consultant in an MNC in Pune. Young blood, fresh out of college with a well paying job - I was happy. 

However, that didn't last for long

YEAR 2018-19 - A BOX FULL OF ADVERSITIES :

I landed myself into Clinical Anxiety & Depression which were a combination of past traumas and unsorted thoughts.  

During the same time, I was surrounded by issues like IBS (Irritable Bowel Syndrome), where my stomach used to hurt after every meal. I was constipated throughout.

I faced multiple injuries in my Shoulder, Lower Back & my Calf. Got surrounded by numerous new struggles, but my approach remained the same - A TOTAL BADASS! 

Kept struggling and successfully found the way out of all those hiccups.


YEAR 2018 - THE BIRTH OF BIRa Fitness :

Apparently, I realized my love for coaching & helping people to get in the Best Shape & Health of their lives.  

Thereafter, I started BIRa Fitness on 9th September, 2018.


YEAR 2020 & CONTINUING - MISSION :

When I founded my baby - BIRa Fitness, my simple motive was to create a positive dent in the flawed, damaged & misinformed Indian Fitness Industry. 

I couldn't see people in the gym being suggested endless Cardio, fat burners, Fasted Cardio, BCAAS, and numerous other myths which hold minimal importance when it comes to achieving goals


-------

Due to my own struggles, I was able to connect & help people better. 

The adversity filled period didn't put me down, however it surely made me transform into someone who can Empathise, Coach & Help other people better.

And that's why it was a 'HARDSHIP PARADISE'.

Rachit Fitness

The least a man can do on women's day is stop expecting 'phooli hui rotis' and hot home cooked 3 times a day.

Stop making the life of women around you miserable for petty things.

If you genuinely want them to thrive, start by freeing up their time and energy.

Get up man.  Enter the kitchen and make a 5 minute quick meal for yourself.

It's not that hard. And it doesn't have to be complicated. 

Seriously.

Try this :

- 50 gms of oats/ porridge
- some milk/yogurt
- chop some fruits
- cocoa powder/ protein powder.
 
Mix it, keep it in the fridge, and carry your overnight oats to work.

The women in your life don't need a LinkedIn post from you. I'm serious.

They need you to act differently 

Free them from ingrained invisible shackles.

It’ll probably take less time than writing a Women’s Day post.

#womensdayisamyth

Rachit Bir - BIRa Fitness

I’ll get you in the best shape, health and mindset of your life. I promise.

Indians will buy 2000₹ A2 ghee, hunt for the purest shilajeet, drink haldi shots, trouble their family for millet rotis, get desi jaggery from farm, travel to J&K for saffron, soak badaam overnight, but will NEVER in their life:

brisk walk for 30 minutes and remove biscuits with Chai.

Won't get their blood tests done. Won't leave the post-meal sweets. Won't reduce the unnecessary ghee on rotis.

We're fussy to change. And that's great for my business, haha.

—————

Only book a call with me if you’re ready for a life-transformative coaching experience.

www.birafit.com

I highly recommend everyone to get into a real hobby in the modern world of 2026. Growing microgreens, gardening, wine/coffee tasting, coin collection, breathwork, sound healing, history, baking, cooking, birdwatching, stamp collection, vinyl records, photography, trekking, repairing household items, playing a musical instrument, cinema, DIY stuff and whatever.

It could be a very niche and stupid one like 'being on google earth and watching the streets of costa rica'

Do something you're so passionate about that you get lost in it.

Just immerse yourself in it.

Scrolling, commenting, reels, news = active dopamine
Hobbies = passive dopamine

Hobbies protect you from cheap dopamine spirals.

Especially in India, we're born and raised with fried nervous systems and chaos:

Traffic noise
Social comparison
Career pressure
Family expectations
Poor food quality

And now, overstimulation via social media.

Overstimulation = chronic sympathetic activation.

Intentional hobbies convert stimulation into meaning.

They also stabilize your self worth when the times are tough.

You shouldn't only be a 'senior software engineer'.

You should also be a trekker or a photographer or a sea shell collector.

--------------------

Your ability to lock yourself in the world of distraction will communicate that you're a person of purpose and clarity.

That you can regulate yourself well.

That you haven't fried your nervous system like any other person.

In the age of average and mediocrity, become different.

It's going to be the new status.

Our milk has fecal bacteria
Our protein powder has toxic metals
Our eggs have antibiotics 
Our sugarfree brands have sugar
Our daals are grown worst quality soil
Our chicken is raised with hormones & steroids
Our vegetables and fruits are ridden with pesticides.

So what exactly are we supposed to eat now? Oxygenated Air?

If you want to live in this country, let me tell you a reality.

Everything is adulterated and will continue to be so.

So here’s my position:

I will continue eating what science shows to be nutritionally sound.

Whole foods. 
Intelligent fortified meals. 
No dadi maa romanticisation

I will continiue to ensure that I ⤵ 

1. am below 15% body fat percentage range
2. perform cardio regularly
3. have Hba1c < 5.3
4. have muscle mass
5. have LDL and ApoB cholesterol below normal ranges
6. don't have PCOS / Diabetes 
7. don't have acne skin conditions
8. don't have troubled digestive health.
9. work towards emotional regulation
10. surround myself with a social commmunity and purpose.

Health is built on consistency, not paranoia.

No offence, but the healthiest people I know don't even think about any of this.

They’re busy living.

All away from the noise.

They don't engage in performative health.
They’re not optimising.
They’re not outraged.

They're just working in silence, every single day.

That’s the point we keep missing.

As always, 
behave like an adult.

Indians, repeat after me - "Not everyone needs to think that you're nice."

Build the muscle of getting disliked.

Remember - People pleasing isn’t kindness, but an insecurity.

Be willing to upset your parents, your partner and your colleagues.

Not many people know this. But there’s a reason I care about heart health more than any other health/fitness coach.

It came from a diagnosis that shook my world inside out.

I have a bicuspid aortic valve. 
(99% of you have 3 valves in your heart, I have 2) 

I was born with it.
  
I had no idea of it, until a dizzy spell during a lecture made me visit a cardiologist.

That day changed everything.

While I’ve worked with high risk heart patients (including those with angioplasties and cardiac arrests), it was never something I had personally experienced.

But after my own diagnosis, heart health became deeply close.

For now:

1. I get a heart echocardiogram every six months to monitor my valve.

2. I had to give up the foolishly heavy weight training.
(something I had loved for 10 years)

3. I sit with the reality that I may need an open heart surgery someday. 

But I'm not writing this post to play a victim.

I write this to let you know that heart disease can sit inside you, undetected, while you think that you lead a perfectly healthy life.

It brews silently. And one day, you collapse.

You can look fit, eat clean and run marathons and still get a heart attack / stroke.

Not a lot of people know this, but :

Strokes and heart attacks are both caused by the same underlying issue - arteries getting blocked.

• Heart attack = blockage in a coronary artery
(part of the heart muscle dies)
• Stroke = blockage in a cerebral artery 
(part of the brain tissue dies)

Young and fit people are facing challenges that were never present before.

• Air pollution
• Micro plastics
• Substance use
• Processed foods
• Toxic metals adulteration
• Caffeine addiction
• Job stresses
• Least activity

Fortunately, we live in a medically advanced and privileged world.

Today, heart health can be measured excellently.

Early diagnosis is easy.

The anxiety of heart attacks and strokes should be 0.

And if your risk can be lowered,
how on earth can you afford to be lazy and ignorant about it?

If you have never had a basic heart risk profile, ECG and echo done, please do. 
(link for the detailed post in comments)

Not because something is wrong. But because some things only show up when you go looking.

(I shared the full story of my diagnosis in a previous post. 
Link in comments)

-----------------------

www.birafit.com for your life-transforming coaching. 

Come, only if you’re ready to bear discomfort.

If you believe palm oil = bad, but desi ghee = good, you have a fake nationalism problem.

Brothers and sisters, before you get emotional and start banging the keyboard, relax. Breathe. Let me take you on a journey.

This is why 'Palm Oil' gets a bad reputation:


1. The Saturated Fat Problem:

Palm oil = 50% saturated fat. And high saturated fat is known to cause :

• higher LDL cholesterol
• increased cardiovascular risk

So people thought, Palm oil = saturated fat, and saturated fat = bad

Therefore, palm oil = bad

But we forget that Ghee, butter and coconut oil is 60% saturated fat.


2. It’s used in Biscuits, Pastries and Bhujias:

Almost all ultra-processed foods contain palm oil.

People think, junk food = palm oil and junk food = unhealthy

Therefore, palm oil = unhealthy

But palm oil serves a very important purpose. It's

• stable at high heat
• semi solid (good texture)
• cheap
• doesn’t go rancid quickly

The problem is overconsumption of engineered snacks, not palm oil itself.


3. Environmental Backlash: 

This is the biggest reason for the hate.

Palm oil farming is linked to:

• Deforestation (Indonesia, Malaysia)
• Habitat destruction of wildlife
• Exploitation of labour

But, Environmental harm ≠ toxic to consume.


4.  It’s Cheap, hence Suspicious

India is a price and trust deficient society.

Here,
Cheap = inferior, but imported cold-pressed oil = premium
A2 ghee = pure and healthy.

And that's not true.

Now let's talk the real issue  :

Palm oil and Ghee, both raise LDL cholesterol in excess.

And in India, where we already have higher heart disease risk, consumption of saturated fats needs to be lowered.

--------

Honestly,

The problem is not a ‘singular compound’ like Palm oil used in Kurkure.

Replacing palm oil with ghee in Kurkure will not make it healthy.

All these ultra-processed foods are harmful because they are calorie dense, high in fat + salt + sugar, low in fiber and easy to overeat

The mechanism is simple:

Chronic calorie excess = fat storage = metabolic dysfunction.

Not ‘palm oil.’

So stop getting fooled with this ‘comparison bait.’ 

----------

My personal advice -

1. For reduced heart disease risk, have < 10% of calories from saturated fat. This is 15-25 gms of Saturated fat (depending on your calories)

 One normal meal with:

• high-fat paneer
• 10–15 gms ghee
• full-fat milk

can easily cross daily saturated fat limits. Eating ghee or palm oil on top of it from biscuits/bhujia is a problem.

2. Look for sustainably produced Palm oil brands (for environmental reasons)

3. Drop your privileged hat. 80% of Indians still survive on Palm oil. It serves the purpose of ghee for those who can't afford it.

4. Before you forward the next reel of 'Palm oil is poison’ of your beloved Influencer, ask yourself:

- Did you put ghee on your dal today?
- Did you drink milk today?
- Did you eat homemade ghee aata biscuits today?

If yes, the problem is not palm oil.

It’s your diet, and more importantly YOU.

The day Indians realize that the constant 'muh chalana' (makhanas or bhujia, whatever) throughout the day is messing their health up, things will change.

People don’t really have a food problem. 

They have a 'sitting with hunger' problem. 

Hunger shows up and the hand is already moving before the brain even checks in. No pause, no thought, just snack. 

Here's what happens :

Your nervous system baseline gets a slight dip = hand moves = snacking happens

There's literally a zero gap between hunger and snacking. No thoughts and discomfort. Just reaction.

That's you soothing yourself with a constant drip of food.

And I know what you're thinking. 

"But mine are healthy snacks." 

Makhanas are still munchies. 
Nuts are still munchies. 
That sparkling water with a handful of roasted seeds? Still munchies.
Bhujia and chips, as you already know are definitely munchies.

You want to get rid of this?

1. Feel the hunger and don't do anything about it. No negotiating. No 'just a small handful'. No reaching for the healthy alternative. Just sit there and let it pass. 

2. Do that consistently and you'll realize most of what you thought wasn't hunger, but just entertainment for your nervous system.

3. Have fulfilling and voluminous meals containing fibre and protein. And then stop. Wait for the next meal.
----------------------

That's why I can't understand the fitness Industry saying "if it fits your calorie budget, eat it".

Your impulse response should be trained. 

That's what I train people with.

As always,
behave like an adult.

It's time to save on LPG, people. Most Indian kitchens could stretch one LPG cylinder from 30 days to 40 days, without even realizing.

Here are some smarter cooking habits :

1. Soak first, destroy anti-nutrients, cook faster:

Soaked foods cook 30-40% faster.

Soak :
Beans and peas like Rajma and chana overnight.
Dals for 60 minutes
Rice for 20 minutes. 

Soaked foods are also easier to digest. The anti nutrients are reduced.


2. Cut vegetables smaller = cook faster. Keep the lid on.

Smaller pieces have more surface area. 
Heat penetrates faster and hence cooking time drops.

Cut smaller:

Potatoes and carrots = small cubes, not large chunks
Cauliflower and broccoli = small florets
Beans and peas = already small, cook as is.

Pair well with a lid on. Smaller cuts + covered pan = noticeably faster cooking.

This alone reduces the fuel by 25%


3. Make the pressure cooker your friend.

A pressure cooker isn't just for dal.
Stack:
• Dal or curry at the bottom
• Rice or khichdi in a vessel above
• Vegetables in a small bowl on top
• One whistle cooks everything together. Cuts fuel use dramatically.


4. Choose the correct burners 

If the flame curls past your pan, you're heating air and not food.

Use:
• Small burner for tea, tadka and reheating
• Large burner only for pressure cooking or boiling

Also clean burners every few weeks. Blocked holes = yellow flame = wasted gas. 

Also, switch off 2–3 minutes early. Let trapped heat finish the job. A lid makes this possible


5. Rethink what actually needs gas.

Some things are just more efficient on electricity.

Switch to electric for:
• Boiling water for tea or pasta
• Batch cook once, eat thrice. Rice, dal, beans, and potatoes stay good in the fridge for 2–3 days. Same fuel. Double the meals.


6. Eat meals that need zero cooking.

Try:
• Overnight oats = soak at night, eat in the morning
• Shakes and smoothies
• Sandwiches and wraps
• Fruit bowls and salads
• Sprouts with lemon and salt

One no-cook meal a day adds up to significant savings over a month. Plus, most of the times, these meals are healthier.

I personally love open avocado sandwhiches in summers.


7. Grow sprouts. 

It requires zero fuel. Just water and time.

How to sprout:
• Soak moong or chana overnight
• Drain and tie in a muslin cloth
• Rest for 1–2 days
• Rinse twice daily

Ready in 48 hours. 

No cooking needed. Easier to digest than cooked dal.


----------------

As always, nobody is coming to save you.

You are on your own.

Take care of yourself and your family.

You can hate me for this, but Blinkit and Zepto are making us ‘last minute’ people and it’s not great for a country already struggling with professionalism.

When anything is 10 minutes away, your brain stops seeing a reason to plan.

Earlier:
Aata running out → you note it → planned → went out and bought it next day

There was planning and certainty.

Now:
You run out of milk → mild panic → open app → 10-minute delivery → dopamine hit → relief.

That cycle repeats.

But underneath this convenience, something is being rewired.

You are training your nervous system to only activate under urgency.

“I don’t need to prepare.”
“I can respond at the last second.”
“Urgency is normal.”

No structure, No preparation and no rhythm.

Especially in India, we're already born and raised with fried nervous systems and chaos:

Traffic noise
Social comparison
Career pressure
Family expectations
Poor food quality,

Instant deliveries on top of it are a recipe for disaster.

A regulated nervous system thrives on:
- Predictability
- Structure
- Pre commitment
- Preparation
- Being on time

That’s why a planned morning and arriving 20 minutes early feels calm.

Every last minute order is a signal you’re sending to your brain:

“We don’t plan. We react”

And if you do it enough times, it doesn’t only remain a grocery problem.

It becomes a ‘personality problem’.

1. Last-minute people struggle with health, fitness, sleep, business and relationships.

2. Chronic last-minute is chronic stress.

And chronic stress = inflammation, poor sleep, anxiety, and burnout.

I’m just scared what it will do it India’s bad reputation on professionalism and punctuality.

Don’t be one of those ‘last minute people’.

Dont be a part of the crowd.

As always,
Behave like an adult.

Low GI aata. Low GI biscuits. And Low GI potatoes now. It's high time we stop living in 1990s and play this 'High GI vs Low GI' food game. 

I can't believe Indian food companies are still obsessed over Glycemic Index.

Glycemic Index (GI) is a scam.

Let's take the 'Low GI Potato' example.

Regular potato = GI ~77 
Low GI variety = GI ~55

Sounds like it's diabetes friendly, right?

Wrong.

1. Cooking changes GI

The same potato can have a GI anywhere between 53 and 111. It depends on how you cook it.

- Boiled and eaten hot = higher GI 
- Cooked, cooled, reheated = lower GI (resistant starch forms) 
- Mashed = even higher GI

So the GI number on the packet becomes meaningless the moment it enters your kitchen.


2. GI numbers vary ~ 30% in different people.

Two people eating the same potato can have very different glucose spikes.

• Stress
• Sleep
• Menstrual Cycle
• Exercise time
• Previous meal
• Contents of the mixed meal

can all make the numbers very different for different people.

In reality meals are messy because:

Protein, fat, and fiber slow digestion and reduce glucose spikes

Example:

Rice alone = higher spike
Rice + dal + vegetables + ghee = much lower spike

So meal composition matters more than GI numbers of individual foods.

Unless you're a weirdo who consumes 'white rice' alone ;)


3. GI ignores what actually matters.

Glycemic Index (GI)=  how fast carbohydrates in a food raise blood glucose.

But it assumes you eat 50 g of those carbohydrates and that too, in isolation.

That’s unrealistic.

That’s why glycemic load (GL) exists:

It measures how much a normal serving of that food actually raises blood glucose.

GL = (GI × grams of carbs in the serving) / 100

So it combines:

1. Speed of glucose rise (GI)
2. Amount of carbohydrate eaten

Example :

Watermelon's GI = 72 (looks high)

But 100 g of watermelon has only 8 g carbs

GL = (72 × 8) / 100
= 6

So the real glycemic impact is low.


4. Clinical trials show that GI is overrated.

The OmniCarb trial (one of the most rigorous GI studies ever done) tested 163 overweight adults on strictly controlled diets.

• High GI vs Low GI. 
• Every single meal was provided by researchers. 

No guessing.

Let's look at the results, please?

Lowering GI

1. did NOT improve insulin sensitivity.
2. did NOT improve blood pressure. 
3. did NOT improve cholesterol.

In fact, the low GI diet reduced insulin sensitivity by 20% and raised LDL cholesterol by 6%.

That's worse.

-------------

Simply, low GI foods ≠ diabetes friendly, automatically.

What actually matters:

• Portion size
• Total calories
• Fiber and protein intake
• Overall diet quality
• Food processing
• Meal composition

It's one of the most misunderstood metrics in nutrition. Using it to judge foods is often meaningless.

You are being fooled and kept in the same loop.

Get out of it.

Indians eat fresher and more home cooked food than 90% of the West. So why are we still not the healthiest country in the world?

We rave on eating 'satvic ghar ka khana'.

But here's what we really eat ⤵ 

6 am - lemon and methi water (for health)
 
7 am - 30 minutes morning walk 

8 am - chai and 4 digestive biscuits (without biscuits, the chai feels incomplete)

9 am - 2 paranthas / chapatis (ghee on top of it, because can't eat normal rotis, hehe )

12 pm - chai and 1-2 pieces kaju-katli (hehe, office colleague's birthday)

2 pm - 2 chapatis, seasonal overcooked beans subzi, rice + a big salad 
(2 pieces cucumber and onions)

4pm - A bowl of nuts (healthy snack for cravings) 

6 pm - chai without sugar + makhaane  ( Indian healthy snack)

8 pm - 2 chapatis, aaloo gobhi curry, curd + home made prasaad sooji halwa (early dinner)

Let me tell you something:
 
• Homemade food ≠ automatically healthy
• Refrigerated protein salad >> fresh paranthe 
• Grade 1 fatty liver and 135/85 blood pressure is not normal
• 30 mins of morning walks are useless if you are seated throughout the day.
• You don't need 'a little ghee' and 'a little sweet' after a meal.
• You don't need biscuits with a chai
• Salads are not 4 pieces of cucumber
• Pure vegetarian and satvic food ≠ healthy

On top of that,

1. We engage in performative secularism and have at least 2 festivals every month.

And every single festival is about food.

And every single one revolves around food.

• Diwali = two weeks of mithai lying in the house
• Holi = gujiya in the fridge
• Navratris = fasting which is much calorie dense than normal food 
• Weddings = atleast 5-6 functions

2. We have 2 deeply toxic traits embedded in our culture

What are those?

'Respect’ and ‘obedience’ towards elders.

“Dadi ne Prashaad banaya hai. Jo Ghar pe bana hai khana padega”

Saying NO is a clear invitation of making elders upset.

And all of this continues to ruin our health, even after we are obsessed with eating:

• Local and seasonal vegetables
• Fresh and hot meals 
• Saatvic khana

As always,
behave like an adult.

—————

Only book a call with me if you’re ready for a life-transformative coaching experience.

www.birafit.com

It's that time of the year. Get ready to see women being treated as ‘shiny little things’ for a once a year engagement.

Companies will suddenly discover women’s health. Cute pink campaigns. Cute seminars. Cute LinkedIn posts.

I've already gotten so many requests already to deliver 'women's health talk'.

But no one actually cares about them. 

Because if they did, we’d be talking about realities like these:

1. 60% stomach pains are disregarded as menstrual pains.
(the real gut disorders get missed)

2. Women spend 2.4 more years in poor health than men — despite living longer.

3. Women face 1.5–2× higher risk of adverse drug reactions 
 (because medical research historically centred on male physiology)

4. Endometriosis takes ~6.6 years to diagnose on average 
(with some cases delayed for decades)

5. Women are 50% more likely to be misdiagnosed after a heart attack.

6. Only 33% of participants in major cardiovascular trials are women 
( despite similar disease burden after 60s)

-----------

This women's day, don't celebrate.

Make noise.

Most people obsess over ‘protein powders’ around workouts, but completely ignore fundamentals of a solid pre/post workout meal.

Look at this. It doesn’t have to be fancy. 

Protein (20-35gms of slow digesting sources) :
Peas + rice + curd = Complete Amino acid profile

Carbohydrates (30-50 gms of moderately digesting sources)
Rice + Chickpeas + Curd + Orange

Fats (10-15 gms)
Curd + Oil used to prepare the curry

1. Since this meal is voluminous, Wait for 1.5 hours to 2 hours post this. 

Large meals like this require that much time for gastric emptying.

2. If you train too soon, you can experience dip in performance + gastric discomfort

(after eating, blood flow naturally increases to the digestive system - postprandial hyperemia)

During intense exercise, blood is redirected toward muscles.

3. Food needs a parasympathetic dominant nervous system state (rest and relax) to be digested well. Rushing into the workouts after eating food is not the best strategy.

4. If you don’t have much time between your preworkout meal and the workout, think of having less fibre and fats in the meal (to facilitate faster gastric emptying)

Here you go! 

Why do you need to slam a protein powder shake now? 

That’s a perfect pre / post workout meal. 

Sure, if you are short of time and logistics, protein powders will be the best options

I might get hate for this, but our current generation is shelling out too much money on 'spas and massage' based bogus relaxation techniques.

What do you even need recovery from buddy? 
You hardly do 5000 steps/day.

Weekly spa and massages
Aromatherapy 
Light stretching and yoga sessions
Shopping sessions
Panchkarma 
Sound based healing techniques
Netflix relaxation nights
Spiritual getaways
Ice baths and saunas

- all these 'pseudo-recovery' techniques will do nothing if you're not ready to get off your chair.

The reality is that most of us are :
• under exercised
• under moved
• under physically stressed

Yet strangely,

we are also over-stimulated.

Our nervous systems are constantly fried.

• Endless notifications
• Traffic and pollution
• Endless honking 
• Struggle to reach office and get back home
• Screens, unlimited content consumption
• Constant social comparison 

So the real recovery people need is not more spa treatments.

It is:

• nervous system regulation
• emotional regulation
• clear systems and routines
• physical movement

So yes, people do need recovery.

But not necessarily the kind that comes with candles, spas, and expensive rituals.

What most people actually need is:

• more physical movement
• nervous system regulation
• emotional regulation
• clear routines, structures and predictable schedules

For people who say - "but we need recovery from mental exhaustion of the life sucking job."

Sure. 

First, physical activity improves mental health.

Second, when was the last time you went for a one hour walk alone, without your phone?

No music, no podcasts, no scrolling.

That’s real recovery.
 
Remember :

We’re not under recovered.
We’re under-moved and over-stimulated.

---------------

Only book a call with me if you’re ready for a life-transformative coaching experience. This is the last mentorship you’ll need.

www.birafit.com

"Sit Straight" - the stupidest statement ever.

So many people come to me with neck and back pain. And almost all of them say the same thing - "but I sit in a good posture all day."

Which is deeply ironic.

On top of that, the posture correcting chairs and back belts are capitalizing on this belief.

Here's the reality :

1. There is no good and bad posture. Perfect posture is a myth.

2. Your spine is not meant to be perfectly straight.

Your spine naturally maintains curves of about 30°. It is designed to bend, twist and move in all directions.

Sitting rigidly at a strict 90° angle forces several muscles to constantly stabilize your spine:

• erector spinae (back muscles)
• core stabilizers
• hip flexors

3. On top of that, research clears it for us:

Posture ≠ pain.

People with perfect posture still develop back pain. People who slouch often don’t.

Pain is multifactorial. It depends on things like:

- The context of the injury
- Your beliefs about pain and adversities in life
- Your physical + mental resilience
- Social support
- Your monetary status
- Gender
- Sleep 
- Stress
- Nutrition
 
The real problem is -> staying in one posture too long

" But Rachit, why do I feel better when I sit upright after a long time?"

Because any posture, upright or slouched becomes stressful if you hold it for hours.

Your body finally moved and changed the load mechanics on previous muscles/joints.

Movement matters far more than posture perfection.

--------------

What research actually shows :

• 90° sitting increases lumbar disc pressure
• 100–110° reclining reduces spinal load

A slight recline helps because:

• the chair supports part of your body weight
• spinal curves are easier to maintain
• back muscles work less to stabilize the torso

This is why modern ergonomic chairs are designed with a slight recline.

Human bodies also come in different shapes.

Ribcages, Pelvis bones, Clavicle bones, etc. are of different sizes for different people.

Also, posture is not only structural.

Posture is a result of three things:
1. Your skeletal structure
2. Your muscles surrounding the bones 
3. Your self esteem and mood you’re in (most important)

Low confidence and insecurities can rarely be hidden.

It reflects in your posture and how you carry yourself

-------------

So instead of obsessing over sitting correctly

Focus on this:

1. Sit comfortably.
2. Lean back sometimes.
3. Stand up often.
4. Move frequently.

And for god's sake, get healthier and confident.

Your spine was designed for movement, not military discipline.


—————

Only book a call with me if you’re ready for a life-transformative coaching experience.

www.birafit.com

I'm seeing too many 'health coaches' and 'naturopathy doctors' claim that - "LDL cholesterol doesn't matter for heart disease, it's only Insulin resistance."

For god's sake, stop listening to them. 

Start listening to real doctors.

It’s not LDL or insulin resistance.

It’s often both. And sometimes either one alone is enough to increase risk.

LDL cholesterol is a well-established causal factor in atherosclerosis (plaque deposition).

Insulin resistance worsens things.

They are independent risk markers and frequently coexist.

All of these are independent risk markers :

1. High Lp(a) - Genetic component

2. Insulin resistance 
(fasting insulin & fasting blood sugar)

3. High ApoB, LDL-C, Non-HDL and Triglycerides

4. Hypertension

5. Homocysteine 

6. Smoking and Alcohol

7. High HsCRP, ESR, Ferritin, Fibrinogen (level of inflammation)

8. Organ Body Fat (visceral Fat)

Early diagnosis = early advantage

If someone forces you to pick sides between LDL and insulin resistance,
you’re not getting medical advice.

You’re getting entertained.

Random things in an Indian house that magically help your health:

Garlic - antibacterial / antioxidant / anti-inflammatory
Haldi - anti-inflammatory
Jeera - digestion king
Adrak - anti-nausea 
Dahi - gut health  
Nimbu pani - hydration
Chai - antioxidants
Garlic cloves - cholesterol and heart health
Coffee - metabolic & performance boost
Oregano - antibacterial / antifungal / antiparasitic
Vinegar - insulin sensitizing / blood sugar suppression

Okay, now that I have stroked your nationalist ego, can I be honest?

Look, I'm not mocking all of it. 

But let me put some sense in you.

Haldi has curcumin that fights inflammation. Garlic has real cardiovascular benefits. Carrots have carotenoids. 

This isn't pseudoscience. Our grandmothers weren't wrong.

But here’s what nobody says out loud:

The amounts of these spices we eat are very minuscule.

1. A typical Indian meal = 20 to 100 milligrams of curcumin.
(but studies show benefits only if we use 500 - 2000 milligrams every day)

That is up to 20 times what is in your sabzi.

A pinch of haldi in oil-heavy sabzi is not curing your inflammation.
(most of it is not absorbed and gets out in your urine)

2. Drinking 'jeera water' will not reverse insulin resistance.

3. Drinking 'carrot juice' will not improve your eyesight.

Meanwhile, I see 'traditional wisdom lovers with:

• high LDL
• rising HbA1c
• high visceral fat
• 6 hours of sleep
• 3,000 steps / day

genuinely believing the solution is another daadi maa hack.

But if that were the case, India would not have 10 crore diabetes cases

Indian spices like Haldi and Jeera can support our health.

But their effect is negligible when it comes to supporting your diseases.

Indian homes are not lacking in spices.

What we are lacking is muscle, low body fat and control over our metabolism.

So use your spices, like Haldi and Jeera.

Just do not rely on them to take care of your health.

And for god's sake,
don't apply nationalism and Dadi Maa romanticism to food.

If my LDL cholesterol was 150+ and my cardiologist pushed statin pills, I'd refuse.

Not because I'm anti-pharma or hate drugs.

But because I'd give myself exactly 3 months on an aggressive protocol. 

No fluff, only clear strategies which you can readily apply ⤵ 

High LDL cholesterol (and ApoB) is a result of:

1. Genetics (50%) - The liver increases the production and reduces the clearance
2. Lifestyle & Nutrition (30%)
3. Body Weight (20%)

Yours can be due to genes and/or nutrition. 

The exact protocol ⤵ 

1. Reduce saturated fat (ghee, butter, coconut oil, whole eggs)

2. Swap carbohydrates with polyunsaturated fats (removed rice from lunch and added nuts, extra virgin olive oil, fatty fish, omega 3s fish oil)

3. Increased soluble fiber Intake (psyllium husk, potatoes, oranges, oats, etc.)

4. Increased phytosterol and polyphenol rich foods (nuts, seeds, mustard oil, vegetables, berries, cocoa powder) 

5. Post meal walks 

6. 1-2 HIIT sessions a week (10-15 minute bouts) 

7. Reduce atleast 10% body fat ( If you're 100kgs, reduce atleast 10 kgs)
 
----------------------

There are other risk factors of heart disease which are loud and clear. 
Fortunately, most of them are modifiable :

1. Smoking and alcohol
2. Air pollution
3. Sleep and stress
4. Cholesterol markers (especially LDL & ApoB)
5. Insulin Resistance and Diabetes 
6. Obesity (abdominal obesity)
7. Exercise (various types)
8. Blood Pressure 
10. Nutrition 

(If you have any of the above risk factors, modify them first)

If it still doesn't drop, I'll submit to statins.

Try applying this to yourself, immediately. 

Remember, 
total risk due of heart disease to cholesterol = (LDL Exposure) * (Time)

If you let it remain high for a long time,
you're already at risk.

That's how you should think.

PS- I'm not anti-drugs. Statins save lives. 
However, I'd be honest and buy time from my cardiologist to make honest efforts.

------------------------

www.birafit.com for your life-transformative coaching. 

Come, only if you’re ready to bear discomfort.

My man weighs less than his wife now.

What a blow to his masculinity 😂

taplio

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