want to make podcast sniffet of 30-40 sec that may gone viral shorts so i am giving transcript of video so give cuttings without changing transcript of about 30-40 sec that have ability to go viral also give rating of viral out of 10 give all possible clips from this "Let's have some fruit juice. Everyone says that fresh fruits are healthy. What? What healthy? Very unhealthy. It's just fructose. Fructose. Worst kind of sugar. Fatty liver. Dementia in the brain. Alzheimer's. Heart disease. And this is because of sugar. Deadpool is very bad for health. The worst and the best dessert. Worst is definitely jalebi. It's just fried sugar syrup. Sugar causes diabetes. Eating sugar doesn't cause diabetes. Eating sugar increases diabetes if you have diabetes. How much should a person sleep? The depth of sleep is more important than the number of hours. Black coffee is good? It's very good for the fatty liver. Is it proven that eating more protein can cause kidney problems? Extra protein can elevate your mTOR and cause cancers and reduce your lifespan. 
If you do 7-day water fasting once in your life, your chances of getting cancer are reduced by 70%. All the dead cells, damaged cells are removed. New cells are formed within 7 days. Foreign countries, India. that people check their health history before marrying. They don't do it in India. Do you think it should be done? Today's episode is very myth-breaking. A lot of my beliefs have been broken. For example, every morning, I used to drink orange juice. Freshly squeezed, no sugar, no ice. But it is very bad. And why is it bad? We talked about this today. How 7-day water fasting reduces the chances of getting cancer. Let's talk about this. Eating more sugar does not cause diabetes, its real reason is something else. 
Let's talk about this. There are so many such topics on women's health, men's health, our overall, the health of the whole family. What are the things that we are doing wrong? What are the things because of which we tell ourselves that it is healthy? but actually is harming our body more. Today's episode is about this. So if you are watching this episode, then please call your whole family and watch it with them or share it with them. Because this episode is very important for the overall health of the whole family. With Dr. Vishaka. But before you start this, go subscribe to Rajshamani Clips and Rajshamani Shorts channel. Because there we put small clips of this whole big episode. So that you can become a better person in less time. 
Enjoy the show. Should we do fasting? We should definitely do it. Everyone should do it. Fasting? Everyone should do it. Intermittent fasting or overall fasting? There are two types of fasting. There are many types of fasting. Tell me which are the three or four types of fasting? One is random fasting as we are told in religion. And across continents, across religions. You see holy month of Ramadan, they do fasting. Their fasting is totally different. Look at Jainism. Parushan, totally different water fast, their is totally different. You look at across board, whether you look Navratri, look at Shivaratri. Now this intermittent fasting, 16-8, 12-12, I call it Old wine in a new bottle. But you gave a new name, marketing is done. Fasting we do across continents and fasting helps you period. 
Whatever you want to do, whatever fast you want to do, but do it. There are many mechanisms which will benefit you. But you have to do it under medical guidance. Fasting under medical guidance? Yes, because when we do intermittent fasting, or we do 16-8 intermittent fasting or 5-2 different types of fasting. All these are different types of intermittent fasting. In this, if you have hormonal fluctuations, if you have thyroid disease, if you have diabetes, then you may have fluctuations, migraines, blood sugar may fall, blood sugar may increase in the morning, which we call dawn effect. Then the patient becomes very nervous and then comes and says, no, no, I can't do it or I can't do it. So that has to be done under medical guidance. 
Because there are many diabetics. They are taking medicines to reduce blood sugar. So it will drop. Hypoglycemia is a medical emergency. If the sugar goes up, nothing will happen. But hypoglycemia is a medical emergency. It will take you straight to hospital and ICU. Hypoglycemia means? Less sugar. Okay. A lot of drop. So this happens a lot in intermittent fasting. So that's why you have to do it under guidance. See, no two people are the same. Your microbiome gut microbiome, the bacteria, is different from mine. Your family history is definitely different from mine. Your blood report is different from mine. So how can everyone do fasting the same? What we do in the name of religion, we don't do it for 5 days a week, 7 days a week, for the whole life. 
It happens in short bursts. That's why, if you don't do medical guidance, it will work. But this is the way of life, which out of 360 days, let's say 200 days, this is a different thing. Intermittent fasting. Yes. So you feel that the trend of intermittent fasting is asking everyone to follow it and there are a lot of benefits, no one should do it. Everyone should do it, I also do it, I do it three times a week. But I am just saying that you do it again with guidance and you see that you don't do it for seven days a week. Look, one thing is metabolic flexibility. Means if we got married in someone's house or we went on holiday, So we are not going to do intermittent fasting for 7 days in a week. 
So it should be like this that if we don't do it for a few days, then it will not have an ill effect, it will not backfire. So you don't do it for 7 days in a week. Everyone can do it for 4 days, 5 days. There is no problem in that. And huge benefits, whoever has diabetes, however it is, polycystic, you have to lose weight, if you do it properly, then you will not have diabetes, you will not gain weight. That's the idea, those who want to lose weight can also do it. And more importantly fat loss happens, not muscle loss. So fasting, whatever name you give, is very beneficial. But everyone should do it according to their body, according to their medical guidance. 
Absolutely correct. Don't start by looking at the reel on Instagram. Oh my God, and if there is an influencer, I was watching a reel, but I read a reel and then I googled it and found out that there is a research paper in Boston Institute, Boston College I think. Boston College or University, Boston University or College, somewhere, like somewhere in Boston research paper, where it says, If you do 7-day water fasting once in your life, then your chances of cancer reduce by 70%. So, if you do 7-day water fasting, then your chances of cancer reduce by 70%. At first, I thought, who is talking nonsense? Because, it sounds weird to hear, right? Cancer, 7-day water fasting. I mean, what is its relation? How? 
Right? But, there was research done and apparently, they have also published that research. Of course, Dr. Jason Fung has done the research and Dr. Walter Longo. Dr. Jason Fung has done it predominantly for cancer. And I will tell you its medical significance. After 12 to 16 hours... See, the body needs energy, right? Otherwise, we all will die after 16 hours or after 20 hours for fasting. So, if it has to go through 7 days without eating at all, then The idea is that new cells are generated and the old cells, there is a process called autophagy. Think of it like how we clean our house with a broom. Similarly, our body gets a broom. We take a broom and call it autophagy. All dead cells, damaged cells, they come out. 
And new cells proliferate. New cells occur in a period of 7 days. So, it is called apoptosis. Where old cells come out New cells will come. New cells will come. So because of this, those who have chances, those who have family history, strong family history of cancer or those who have grade 1. But as I said earlier, all this is always medical guidance. I was reading and tell me if it's true or not. First, let me ask you a question. How much sleep? How much should a person sleep? So actually, it's not the number of hours. But how deep the sleep is, that is more important. than the number of hours. If you look at our Prime Minister, he openly says that I don't sleep more than 3-4 hours. 
But he is so active and so fit and so healthy. At least he looks healthy. I hope he is. So it's not the number of hours. As much as you write in the textbook, it will be seen that 6-7 hours is necessary to sleep. But if you sleep 7 hours every day, but your quality is not deep sleep, then it doesn't mean anything. So that's why we have a lot of devices. You can wear an aura ring. You can check on your phone. I track my sleep. So you know. So it's the deep sleep. And for deep sleep, we can do a lot of things which we call sleep hygiene. So by doing that, we won't need a phone or an aura ring. 
Because we know our body will tell us that when you wake up in the morning, your energy level will be good. So you won't feel drowsy and I want to go back to sleep. It won't happen like that. So you are ready to brace the day. So if your energy levels are good, if you don't get sleep in the afternoon, then you know that your sleep is good. And we do a lot of things for good sleep. But that is absolutely non-negotiable. Because so many people come, especially those who are under a lot of stress, who don't get good sleep. So you don't have room temperature Keep it low, as low as possible. If it can be 20 degrees, then that is very conducive for good sleep. 
Such studies are also established. The phone we see all the time, that blue light. Block the blue light at least two hours before you sleep. I put my phone in the other room an hour before. Many people drink coffee, drink caffeine, it directly affects the quality of sleep. So from morning till night you should never drink caffeine? No, we can drink it. I will die without caffeine. So we can drink it. But caffeine's half-life means the time it stays in the body is 10 to 12 hours. So if you sleep at 12 in the night, then according to that, imagine 12 or 2 to 2 o'clock, till 2 p.m. After caffeine. And don't drink. And coffee, tea also contains caffeine. Chocolate also contains caffeine. 
So some people, coffee, are caffeine sensitive. So if you give them a piece of dark chocolate, they will stay awake all night. So you have to see how your body is. I have people who drink coffee at 10 pm, 11 pm and go to sleep. So many people are like this. I am. So exactly, we call it bio-individuality. I can drink Red Bull and sleep. Red Bull a lot. Kharaam hai health ke liye. I love Red Bull. It doesn't make it good for you. Yeah. To aap blue light, LED light, television ye sab ko eliminate kar le 2 ghante ke liye. Caffeine na le. Exercise 2-3 ghante sonne ke pehle. Kyunki usse endorphins hoti hai. Exercise karen? Nahi karen. Nahi karen. Right? Exactly. 
Bilkul. Nahi karen. Okay. Exercise, sonne se pehle exercise nahi karni chahiye. Bilkul. Kap tak nahi karni chahiye? 2-3 hours. Okay. Because usse, Blood pressure goes up, pulse rate goes up, you need to be in a state of calm before sleeping. Your bedding should be fine, pillow should be fine, no pain in sleeping, no pain in neck. If you want sleep supplements, I prefer supplements over sleeping pills any day. Melatonin is very good for sleep, magnesium is very good for sleep. So first try this thing, then go there. Okay, two-three questions. One, a lot of people walk before going to sleep at night. So, that's a form of exercise. It's a little hard for some people to do that. So, do you think people should do that? 
Well, for whom are you walking? Why do you have to walk? First ask that. After eating, after dinner. For digestion. I don't know why. They just say that you should do it after dinner. The heart rate is better if you walk for 35-40 minutes. Actually, there are two things. Those who have heart disease, they should never walk after eating. Because it takes the blood supply away from the heart. So when we do walking, for peripheries, because we need energy in our feet and hands for walking. So the one who has had a heart attack. They do it before eating. And those who don't have a heart attack, they do it after eating. So many people do it after eating because they feel that there will be digestion and weight will be reduced, all of that. 
But if you are walking like this, you are moving, in the garden, then you can do it. But if you are brisk walking, then it's a bad idea. Okay. Before sleeping, brisk walking is a bad idea? Yes, absolutely. Your heart rate will go up. It's going to make you active. So, the activity is more. You have to be calm. Okay. Apart from sleep, we were talking about this. You said, About sleeping pills, right? In sleeping pills, magnesium and melatonin, right? There is a big debate on this. What is better? Is melatonin good for the body or not? If you are traveling a lot and your zone is changing, then melatonin is the best. So, you are not taking 30 days of melatonin in a month. 
Whenever you are traveling, you are taking it. So, that just keeps your body in sync. For that, melatonin is absolutely fine. Right? And magnesium, you can take it for longer term. Magnesium is good for so many things. It is my favourite vitamin. If you were talking about gym, it is good for muscle recovery. It is good for sleep. It lowers blood pressure. Those who have anxiety, whose pulse rate is high, it lowers that. So, it's like a universal thing. It works for everyone. But it's not as potent as melatonin. So I always say that you can take magnesium every day and you can take melatonin in spurts whenever you need it. And that too according to body weight, take a small dose. But isn't melatonin bad for the body? 
Take it every day in the long term because melatonin is naturally produced in the body. Exactly. But no, not at all. He is just mimicking. And no one is saying that you take it for the rest of your life. If you It won't make any difference if you take it for 4-5 days in a month. But there is also a placebo effect that people take melatonin once and then they feel that they are getting a good sleep. They take it for 20 days and then when they don't take it, the day they don't get sleep and then they feel that this is happening because of melatonin. It can happen for any reason. So that logic should also be from magnesium, placebo effect. But melatonin is very high because magnesium is not known for sleeping, right? 
Very strong, recently decently After Covid. It's getting better after Covid because in the magnesium body, you should take magnesium, it reduces the sugar craving and blood pressure. And you get a good sleep anxiety, right? Yeah. But people think that melatonin is a gateway drug to start sleeping pills. Usually, I'm just telling you things from Google that people write in the reels on the internet. I'm just asking these questions. I haven't taken melatonin till now, so I don't know. I have seen people who have started melatonin and now it's been a year and they don't sleep without melatonin. So I feel that you should not depend on any medicine, supplement or vitamin for your whole life. Whether that is melatonin or magnesium or anything. 
You are just taking support to tighten this period and then rely on your own body. That much is important. And melatonin Itna kharaab nahin hai there are lots of studies to show ki natural anti-oxidant bhi hai. Toh actually help bhi karta hai. Matlab beyond sleep ke liye. Toh just agar aap 30 days mainay mein nahin lo, theek hoga. Okay and question again. Melatonin, magnesium, vitamin D, B12 and 50 other vitamins and supplements sab ek Clickpay is available on Amazon, Zepto is available, Blinkit is available or you can go to a medicine shop and get it from there, right? Everything is over the counter. So do you think it's right to do all these supplements that people introduce on the internet? It's absolutely wrong to do. 
You will have to get your blood test done. That is non-negotiable. There are two things. The deficiency in the blood test and Jo aapko symptoms hai, jo aapko lagta hai, jaise humne kaha ki neend nahi aa rahi, ya thakawat ho rahi hai, ya baal bohot jhar rahi hai, ya mujhe workout ke liye kuch, muscle recovery ke liye kuch chahiye. There are two things, I always say we don't treat the report, we treat the patient. To jo aap aake hume kahe ki mere ye symptoms hai, uss hisaap se aur blood report ko dekhe hi supplements lena chahiye. Otherwise the rest will do you more harm than good. Really? 100% and omega-3,6,9. All supplements have 3,6,9 written in it. 6 and 9 are pro-inflammatory. It increases the inflammation. 
That's the worst thing for your health. We only need omega-3. For brain health, heart health, gut health. We need it for skin. We need omega-3. We don't need 6 and 9. In our food, 6 and 9 is so much that if we increase that supplement you are taking yourself towards heart disease. So how can that be good for you? So even the supplement, supplement is a complete science. That I'll just put up one on my Instagram that everyone should take this. Everyone should eat this, drink this, do intermittent fasting. That's it. It's the best. Keep on doing that for the rest of your life. Okay, tell me what do you feel in the industry or in the brands or the larger medical industry or the consumer. 
There is an industry as well, right? And what's wrong with the consumer goods industry? Well, first and foremost, I think... As a doctor, it boils your blood. Why are people doing this? And why is it going on? What's the trend? The way processed food is advertised boils my blood beyond belief. The kids who feed cereal in the morning because it's good. Or certain cereal... Is cereal bad? I mean, whatever tin can is bottled... Jo humare ancestors nahi naam nahi suna hai wo food ka. Jo factory mein bana hai. How is that good for us? Kaise ho sakta hai? Yeh sab cheez pro-inflammatory hai. Yeh sab cheez mein ya to dalda, ya vanaspati, ya omega 6, ya omega 9 hai. Jo humare heart ke liye bohot kharab hai. 
Jo humare gut ke liye kharab hai. Brain ke liye kharab hai. You pick the organ aur uske liye kharab hai. Ki jo food supposed to be good for you is actually poison for you. Hmm. So that's so wrong. Or that diabetes is only due to sugar. What nonsense. You can take salted biscuit, if it is carbohydrate, then it is sugar in the body. And many people don't understand this. But that is the way it is. Okay, I didn't get it. That diabetes is due to sugar, that is one. No, diabetes is not due to eating sugar, that is not one. If you have diabetes from eating sugar, then diabetes increases. Yes, it becomes worse. But if I am not diabetic and if I like ice cream a lot, my diet is quite good, I am slim, I exercise and I have to eat ice cream every day. 
Does that mean I will become diabetic? Absolutely not. But if I am eating cereal in the morning which is not sweet, salted cereal and I eat rice in the afternoon which is not sweet or I am eating more chapati but I am eating processed. I eat chips in the evening which are salty not sweet. I am eating all that. I am eating biscuits, salty biscuits. I have to have diabetes. Because all savory, all salty carbohydrate changes into sugar in the body. In 4 grams of carbohydrate, there is 1 teaspoon of sugar. So if you do math, You have taken one slice of bread. It has 15 grams of carbohydrates. In a ballpark. Some have 12, some have 16. 15 grams. It means 4 spoons of sugar. 
Do you think when you eat bread that you are eating sugar? No. But it's equivalent to 4 teaspoons of sugar. So in the morning, you have eaten 2 or 3 bread slices. And I am not even saying that you have eaten with jam. You have eaten bread. Directly you have 8 spoons, 12 spoons of sugar in the body. What does the American Heart Association say? That you don't have to take more than 9 or 10 teaspoons of sugar. Everyone comes and says, no, no, who takes 9 teaspoons of sugar? You finished 9 teaspoons of sugar in the morning. After eating bread. After eating bread. Now what's going to happen? You don't have anything else in the whole day? I had no idea about this. 
Most people don't have an idea about this. So that's what we do. We educate patients. It happens with rice too. It happens with everything, everything happens with carbohydrates. It doesn't mean that you can't eat. It just means that you have to balance in the day and you have to eat in particular type, in order, in sequence so that you don't have any problem in the future. Whenever you take any sugar, it will do something or the other in the body, right? Whether it's sugar, carbohydrate, protein, it has to go somewhere or the other. But where does sugar go? Specially when we take processed food like fruit juice. If it comes from box, tetrapack or fresh fruit. Everyone says fresh fruit is so healthy. 
What? What healthy? Very unhealthy. It is only fructose. Glucose all cells in the body can metabolize. Fructose is mostly metabolized in the liver. And the capacity of the liver is such that it can metabolize 60-70 grams of fructose in a cow. After that, everyone becomes fatty liver. And the amount of fatty liver is increasing so much in our country, it's not funny. I always say that we are the diabetic capital of the world, now we are going to be the capital of fatty liver and heart disease. We should not be proud of this. I have a question for this. You mean that if I drink fresh orange juice in the morning, by squeezing it out of fresh orange, if I drink fresh orange juice, then it is bad for my body. 
Absolutely bad. But when it is natural, no sugar is added to it, only orange is taken out of it, is that bad? Absolutely bad. When you put the fruit in blender, in mixer, in juicer, you break the cellulose layer, of its fiber, you break it. The juice that comes out of it is only fructose. Fructose is the worst kind of sugar. The simplest sugar. We say that we should eat complex carbohydrates. We should not eat simple. Fructose is the simplest of simplest sugar. It spikes insulin a lot in the body. So first insulin, blood glucose, then it crashes. Then throughout the day we feel that our energy level has decreased. Because it crashes. True. It happens because of fruit juice. When we drink fruit juice, when we take fructose in the morning, this naturally causes our glucose to spike. 
Glucose will go up. But to bring that glucose down, we have to, it is important for insulin to go up. Otherwise, sugar goes up and if it doesn't go down, we will all become diabetic. But we are not diabetic. It means our insulin went up. Time, over a period of time, we call this insulin resistance. So, there is insulin resistance. And due to insulin resistance means glucose when insulin goes up, it doesn't listen because it is going up and down this is called insulin resistance. When this happens, fatty liver, polycystic ovary, dementia in brain, Alzheimer's, heart disease, in gut there is leaky gut, you name the organ, everything happens. And this shugar ke vajay se, aghye shugar, fructose aur fruit juice se aaya ho, ya Toblerone se aaya ho, ya gem se aaya ho, jisse bhi aaya ho, natural ya unnatural, honey se aaya ho, jo hum Ayurveda mein, honey is very good for you, doesn't mean aap ye sab cheez nahin le sakte, lekin lene ka tarika hai, savere savere pehle fruit juice lena, my god, probably the worst thing that you can do for yourself. 
So, eat the fruit. Eat the whole fruit. It has so much fiber. Fiber is exactly opposite to us. You take all the organs, it's good for everything. It's good for the gut. It's very good. It's food for the gut. So, you can take fruit in the morning if you want. But with fiber, whole fruit. Not fruit juice. I have a question on stress management. Stress is increasing a lot among young people. At least, first of all, People don't know if they are stressed or not. Now awareness is increasing so people feel that the slight discomfort that they go through, there is a lot of actual stress and not a lot of people get stressed but there is a discomfort but overall awareness and stuff is going up. 
Right? So, how can somebody manage their stress in day to day level? First, how will they know that they are stressed? See, a little bit of stress is very good for everyone. To meet the target, to start the podcast on time, to do it properly, to have more TRP. For that, it's that excitement, positive stress is very good for us. When this stress, your podcast is over, your run is over, TRP has come, everything. But your mind is still constantly running. And because of that, you are having physical manifestations. In the body. Physical manifestation means? Not getting sleep. That is physical manifestation. Energy levels are decreasing. Not working in the afternoon. Not meeting friends. You have become an introvert. All that happens due to stress. 
Due to chronic stress. Those are physical manifestations. In blood report, when you do it, your inflammation marker will increase. So, Everyone has heard about CRP in COVID. CRP level will increase. What does CRP mean? C Reactive Protein. It is a blood test. If you do that, its level will increase a lot. That is my big brother. Okay. I will tell you how to bring that out. So if it is big, it means there is chronic inflammation. Chronic inflammation and stress are brothers and sisters. So if there is chronic inflammation, then CRP increases. There is another inflammatory marker after homocysteine, which is also in the blood test. So if that increases, then you know that there is inflammation in the heart due to chronic stress. 
So we get to know all this from the blood report. Do you think stress is also seen on the liver? Not so much directly. Fatty liver is a sign of stress? No, not really. Fatty liver is a bad lifestyle. Okay. Meaning the carbohydrate thing that I told you, that's fatty liver. Bad eating habits. But this will show up. And then, It is known by clinical examination Blood pressure can be a little elevated. Pulse rate can be a little elevated. So you know that. Physical marker has been done. Blood test has been done. So it is known that this is not. And then behavioral changes. Yes exactly. This is chronic stress. That is not good for you. And this is going to be a problem in the future. 
So some amount of stress. Is good. Persistent elevated stress. You should take it seriously. If all this happens. Try breathing. Oh yes. Try breathing. Anytime you are very anxious, stressed, depressed, just focus on breathing. There are two systems in our body. I will try to make it simple. Sympathetic nervous system, parasympathetic. Sympathetic SNS, sympathetic nervous system is... When you're trying to say you've been attacked by a wild animal. You're running. Your stress level is very very high. You have to meet a deadline. You're in a state of sympathetic overdrive. How does breathing happen then? You'll never find someone sitting like that when you're stressed. You know, it happens like this. That is your body's physical manifestation when there's sympathetic overdrive. And the other one is parasympathetic. 
Which is rest and digest. The first one is called fight and flight. This is rest and digest. So you are sitting and talking to Raj. He is a very good podcaster. I am chilled out. I am having my cup of coffee. There is no stress. I am in a state of rest and digest. This doesn't happen during anxiety. When you are always in sympathetic. Now in our body, we have a nerve called the vagus nerve. Which is our longest nerve. By activating it, parasympathetic nervous system can be activated and you can go in overdrive. And it takes 5 minutes to activate the vagus nerve through breathing. So, I don't have to go to the gym, I don't have to do anything, I have to give an exam, I have to give a presentation, TED talk, I'm very nervous. 
I'll just take 5 minutes off. The more inhalation you do, the longer the exhalation should be. That's it. You know, Lot of people say 3 counts in, 6 counts out. Not many people do this. I just say your exhalation, keep it long with inhalation. There is no need to sit like this. The book is in your hand. You are standing there. You can do it anywhere, wherever. If you do that, you activate your parasympathetic nervous system through your vagus nerve. It's the simplest. You will see in 5 minutes, your resting heart rate will be reduced. Your BP will be reduced in 5 minutes. This is documented. I have also written in my book during the time of COVID. You can also activate your vagus nerve with laughing with a friend. 
Vagus nerve activates. Take little warm water, gargle. Vagus nerve activates. In the morning, when you wake up, just splash your face with cold water. Vagus nerve activates. You'll begin your day on a good note. Just go to a basin and just... What to do? So, stress is reduced by activating the vagus nerve. Definitely. And that can be active in all ways. Absolutely. So I think when you love what you do, then it doesn't seem like work. So stress doesn't really happen at that point. That is positive stress for you. But if you're doing something that you really hate, then every minute is stressful. Yeah, like working out. Like I don't want to get up and work out. That's the most stressful thing I do. 
A lot of shortcuts for everything that can still help. Please tell me, what are the shortcuts that can help me work out? Golden nuggets. Okay, yes. Those who don't like to work out, please give some golden nuggets for them. On my trade secrets. Start slow. So, those who have never exercised, please don't go to the gym and work out for 60 minutes. We are seeing a lot of deaths due to 40-45 enthusiasm. Start slow. So, first maybe 40 minutes, 50 minutes, do walking at your speed. Speed should be such that if you are talking to someone on the phone, you should not be able to finish one sentence. You should pant. But not only pant, that the other person is not able to understand what you are saying, he is only hearing the sound of panting. 
So, it should not be like this. So, then you have to just figure that out. So, start slow. Also, if you, See, the guideline of American Heart Association is that for heart health, you only need 150 minutes of cardio exercise in a week. Okay. So, if you do math, 150 minutes of exercise, nothing happened. It means 25 minutes a day or 40 minutes three times a week. 45 minutes three times. And even in that, when you have done it and your heart's capacity is good, then you can do something called Tabata. Tabata is high intensity exercise. For 8 minutes, 3 times a week. 8 minute exercise. 8 minute exercise, 3 times a week. High intensity. So you don't have to sit and say you don't like the exercise, you can do Tabata tomorrow and the day after I will get a call that there is a problem. 
But if your exercise tolerance has increased, if you don't have time, if you do 8 minutes 3 times a week, then you get the same benefit. Cardiovascular. And who doesn't have eight minutes? If you don't have eight minutes for your health, then God bless you. But, you know, so eight minutes three times a week is good. Even weight training, which is absolutely necessary, especially after a certain age. Weight training is very good for longevity, which I always talk about. Twenty minutes three times a week is enough. So you can do Tabata three times a week for eight minutes. Do it for 20 minutes the next day. There is no need to go to the gym. There is no need to go to a personal trainer. 
I am glad that you are bringing so many points. And I want to go deeper. I will tell you a personal, like a personal realization and thing that I read recently. Is, so my mom, dad, everybody, I was like they are not very health focused. And I was like okay, let me try to do that and help them out. and make them very health conscious about certain things. Right? And I started reading. So I got into it a lot. What helps? How does it work? I think one of the biggest biggest myth which my mom, dad or my grandparents' generation thinks is that with age, physical activity and strength training should be reduced. Oh wow! Like, I think that's the most dreadful thing after trying to help my parents for last two years and speaking to multiple doctors and going through like so many countries and reading so many papers. 
Genuinely, I can tell you. And then after seeing, after that, applying it in my parents life and then seeing it. Seeing the difference? Seeing the difference, right. The biggest myth is that with age, you have to reduce your exercise and strength training. It's It's ridiculous. I've seen this and it's proven as well that if you strength train, you eat slower. Of course. And this physical activity is not only good for your physical body, it's also good for your mental health. 100%. Overall, there are so many benefits. I was writing, in fact, yesterday as well, on this topic that when you do physical exercise, Your body's repair and maintenance systems get faster. It's process gets faster. So you are getting old so fast. It helps a lot to block it. 
Because of your DNA changes, you get a lot of things. Like cancer and stuff. Its chances get very low. Yes. Yes. There are so many benefits when people don't talk about it. Like one of the biggest thing was. So. In my family, there is a history of breast cancer. Right. And then. I found out that if a woman is exercising, physical exercise and this has been proven in 7 different countries. If a woman is exercising more than 4 times a week, her chances of getting breast cancer reduces by 30-50%. Nobody talks about it. I talk about it to all my cancer patients. You do, right? All my cancer patients. I've been to 20-30 different doctors with my mom and none of them have ever talked about it. 
They all say that, hey, treat this, these are the four reports. Cool, you don't have it now. Great. But what can she do so that she should not ever get it as well? 100%. Nobody has ever talked about it. I'll tell you. Especially women who are overweight. Post breast cancer surgery, post breast cancer, chemotherapy, radiation, whatever. Breast cancer is mostly an estrogen tumor. Estrogen hormone dominance. Your fat cells have estrogen. So if you are overweight, then estrogen is going to increase. Which means chances of recurrence of breast cancer are more. So after your breast cancer surgery, I make all my patients, make sure, do walking, go to the gym, do everything, but bone strength should be absolutely fine because estrogen metabolism is here also in the muscle. 
And your fat cells, as low as possible, visceral fat, which is your dangerous fat, we have to bring down drastically. All cancer patients, in our protocol, it's one of the four things, five things that you have to do. Absolutely not negotiable. But we want estrogen to be at its minimum, which means exercising is absolutely necessary for all cancer patients, especially breast cancer. Which are the superfoods that help you to live long and healthy? No food helps, no specific food. This is only to make money. Marketing is a gimmick. You cannot out-supplement a bad diet, you can't out-exercise a bad diet. Now if your lifestyle is good, and you are eating, the rest of the food then if you want to add any food or drink then you will benefit. 
No doubt about that but if you eat cereal in breakfast, and you are eating junk food, and you are eating chips and chocolate, and then Bulletproof coffee or turmeric latte. Nothing is going to happen. Bullshit. Bullshit. Dr. Vishakha, please don't disappoint her. Don't kill her. Don't kill the preconceived beliefs that we see in our reels and trends. My superfoods are my favorite. But that's because more or less I'm living a healthy lifestyle. So then there's a benefit in adding it. What are the additions? Black coffee. Black coffee is good? Very good. Very good for people if you're not drinking 8 pm at night, 6 cups a day. If you're drinking first half in the morning, fatty liver. It's very good for fatty liver. 
What are you saying? You know, I did a reel on Instagram on fatty liver. 50 lakh people have seen it. And I said, black coffee is very good. Documented. Whatever I say is scientifically documented. Okay, tell me 5-6 things which every person should take which is good for their health in daily life. Health or fatty liver or health? Health overall. Let's talk about fat liver after this. Take it without sugar. Most important thing, most detrimental. It will reduce your lifespan. More than lifespan, it will reduce health span. Processed food, whatever comes from tin, can, bottle. No. Throw it in the can. That is your second thing. Don't fear your fat. Just include right omega-3 fats. What are the right omega-3 fats? Tell me 2-3 things which contain them. 
For non-vegetarian, fatty fish. Salmon, mackerel, tuna, sardines. Very good. For vegetarian? Walnuts, flax seeds. Very good quality of omega-3. So now include Omega 3 but definitely include fats, nuts, seeds, don't fear your fats. Many people say that fats will give you heart disease, fats, this is absolutely wrong, make fats your friend. Fats are very good for immunity, so you need fats. Include protein but don't include too much protein, adequate protein. A lot of people say, I am going to the gym, I want 4 scoops, 5 scoops of protein. This is wrong. So you have to have adequate protein, adequate fat, adequate complex carbohydrate, fruit and vegetable. Remove your simple sugars. Take out junk food. Exercise. Take extra care on sleep so that the quality of sleep is very good. 
Breathing, as we have talked about. Breathing reduces stress a lot. Do that. And then supplements, blood work, But there is no food like Avocado, Broccoli, Spinach. Of course, these are all great foods. Give me a list of 5-6 foods that are very good. Mushrooms. Very good. Fantastic. Mushrooms are very good for brain health, for gut health, for immunity. Mushrooms are great, one of my favourites. Black coffee, very very good. It has antioxidants. Helps you go to the bathroom, so you detoxify well. They are good for fatty liver. Omega 3 is my favorite. All green leafy vegetables. It has a lot of magnesium. So you can use those. Avocado is great because it has a lot of fat. Good fat. So you can have that which balances hormones. 
And I think nuts and seeds is something everyone should include. A little, not that you eat a lot. But 10 nuts a day. It should be included in everything. It is very good for brain health. It is anti-inflammatory. Whether it is fruit, vegetable or superfood, you should check whether it is going to increase or decrease your inflammation. Whether it is going to increase or decrease your sugar. If your inflammation is less and sugar is less, then it is a superfood for you. End of story. I always say that you should follow 80-20 rule. If you have eaten clean food and lived a clean lifestyle, Why should you not indulge in 20%? If you want to eat pizza, burger, whatever you want to eat, eat it. 
If you want to drink fruit juice, drink it. So, okay, because your body will still work on that 80%. So, net net your health will still be very good. Let's talk about fatty liver. Whoever has fatty liver, what should they do? And how do you know about fatty liver through blood test? Apart from that, because I never knew that I have fatty liver. It came in my annual blood test. And I came to know that I have two minor points above that. And there is a slight sign of fatty liver. And I don't even drink alcohol. I don't drink alcohol and after that I have fatty liver. So I got little surprised. And then I came to know that it happened because of lifestyle. 
That I sleep after eating. And that is the biggest problem. And I eat at the wrong time. And I sleep very less. And when I sleep very less, When I only sleep for 3-4 hours and before that I just eat at night, I ate at 12-1 and I slept and then woke up at 5 in the morning. So my lifestyle is a lot less sleep, late eating and then what I used to eat, I used to eat junk too. That I am eating whole fried food or sugar properly at midnight. Recipe for disaster. Recipe, I know. I have learnt this but this is 2 months ago. From 2 months. It is going well. So, after 10 o'clock in the night, no eating. If I am awake till morning, then not eating a thing. 
Very good. It's done. Since then, in two months, I have eaten one dessert at a time. In two months, I have not eaten fried food. So, I am getting there. Very good. In six months, you will see apps. Good thing. But coming back to the point that people don't even know that they have fatty liver. Now those who have come to know, first of all, are there any signs other than blood tests that tell if it is fatty liver or are there any symptoms? No, sadly, the symptoms are very less. There is no symptom of liver getting bad? No, liver is bad. There are many symptoms in other diseases. Fatty liver, mostly, first of all, whatever is the thickness of a person on the abdomen, 9 out of 10 of them have fatty liver. 
So, it is important to scan them. Blood test tells whether the liver enzymes are elevated or not. But they also have to scan. They do sonography first. Then they get to know what their grade is. Grade 1, grade 2, grade 3. Grade 1. Grade 1 reverses easily. Grade 2 also reverses easily. In grade 3, sometimes we have to give medicines. Apart from lifestyle. Apart from grade 3, then cirrhosis of liver happens. And after that, transplant. These are the stages of fatty liver. And chances of liver transplant are very less. And it is very difficult. It takes a lot of time. You need... It is an organ transplant. But it is very difficult. Who should not reach there? Not because of lifestyle. So how can fatty liver be reversed? 
If anyone wants to bring one thing in fatty liver, stop processed food. Absolutely. Because this processed food converts into fructose and fatty liver. Many people think that fatty liver is a chronic progressive disease. This is absolutely wrong. It's not progressive. We can reverse it from lifestyle. Many people also think that fatty liver is due to alcohol. Like you said, you don't drink alcohol. This is wrong. So you can get what's called NASH. It's non-alcohol fatty liver disease. In which alcohol can happen even without drinking it. And if you take a recall in these people. Typically their food is full of processed junk food. Liquid sugars. Big and Davis fruit juice. We roam around and come there. But. So that is the. So you have to eliminate that. 
In fatty liver. Also you have to be very careful. That you. The NSAID group of drugs. And paracetamols. Don't take this. Because. They can damage the liver a lot. So many people think that they have knee pain, headache, paracetamol is a safe drug, they take it every day. And sometimes we see they have fatty liver. So you have to stop that. Apart from liver, you said that you work on disease reversal. Can diabetes be reversed? Type 2 yes, not type 1. But type 2 can be reversed mostly. In most cases. What is the difference between type 1 and type 2? Type 1 happens since childhood. And we call it insulin dependent. Who has to take insulin for the whole life. So we can't do anything to fill the insulin. 
Your pancreas has just stopped working. So we can't reverse insulin in type 1. The injections we take are type 1. The medicines we take are type 2. Well, in type 2, insulin is also Many people take it because it's so far gone because their diet is so bad that they have to take insulin now. That can be reversed. It changes. 100%. Reduce the carbohydrate content. You reduce the simple sugars but you give them carbohydrates but complex ones. And that sequencing food should be different. So if you are eating roti or rice, you make sure you are beginning with fiber. First big bowl of either salad or vegetable first so that Insulin and sugar should not spike because there is fiber in your intestine. 
So it does not allow the sugar to spike. So after that you take carb, protein, fat. So by chance you have to take dessert. You went out and you really like this dessert. I always say have the dessert. Make a swap. Don't have that. They don't have roti or rice. Eat protein, eat vegetables, whatever you want to eat. After that you eat dessert in place of your roti rice. Okay. These are small swaps. What you can do. You are telling me. If I eat a big bowl of rice. Instead of that. I can eat a small bowl of dessert. Not every day. But yeah. If you have to do it. Even once or twice a week. You can do it. You can do it. 
As long as you are doing the rest of it right. Or after you eat. You walk for 10 minutes. If you are not a cardiac patient. So if you walk for 10 minutes. It reduces sugar. So there are many hacks. Which you can do. You put nuts and seeds. And. In carbohydrate, protein, fat, we have only these three macros. Out of these three, nothing balances hormones as well as fats do. Blood sugar and insulin is only a hormone. So if you want to balance hormones, you can use fat. If you have an olive oil, avocado, olive oil, nuts, seeds, all fats, healthy fats. So if you are eating a salad and you have added an olive oil to it, your sugar spike will be very low. 
And this is such an easy thing to do. Do you think you can drink green smoothie? Is it good or bad? What will happen in green smoothie? Will you add fruit? Yes, I will add avocados, spinach and after that I will add a fruit so that it tastes good. So if you don't add fruit, then it's okay. Avocado is actually a fruit. So you can add avocado. But... But then you need something for taste too. Take almond milk. If you add almond milk, then you... Add cocoa powder. Unsweetened cocoa powder. Add cinnamon powder. Cinnamon is great for insulin resistance also. It also gives a sweet taste. The taste of cinnamon is very bad. I love the taste of cinnamon. But this is now, I mean. 
This is subjective. Yes. No, but I get it. But there was so much on the internet. Where my question was originating from. That on the internet, so many green smoothies were shown. 10 healthy smoothies. 3 healthy smoothies. In all of them, There is a base fruit which tastes good and I drank a lot of it. Because I used to eat less green leafy vegetables, so I wanted to compensate in my life. So I will add kale, spinach, broccoli, all healthy vegetables. And along with that I will add mango. So I just make it, so the rest of the greens simply goes in my body. Do you think this is a good thing to do or bad thing to do? So it is a good thing to do if you are somebody who is not eating vegetables as you just said. 
And if you don't have diabetes then it's a great thing to do. You and I can do it. But if you have diabetes, should you do it? No. If you have insulin resistance or if you want to lose weight, should you do it? Then the answer is no. So it depends on how metabolically healthy you are. Because these are all metabolic parameters. So according to that you can decide what is good for you and what is not good for you. Can people at home find their own metabolic rate? Metabolic rate and metabolic health is a completely different thing. Okay. What are the different things? So there are 5 things in metabolic health. Your triglyceride level should be below 150. Your blood sugar level should be below 110. 
Fasting. Your waist should be less than 40 inches if you are a man and less than 35 inches if you are a woman. Similarly, your waist and hip ratio is also dependent on this thing. And your insulin level should be less than 8, fasting insulin. And your BP should be less than 120-180. All this without medication. So if out of 5, if these 3 positive, you are what we call metabolically broken or metabolically unhealthy. And this means that your chances of heart disease, diabetes, obesity, hugely increase. But you can reverse all this lifestyle. And that is what the focus should be. Is it proven that eating more protein causes kidney problems? I'll tell you something bigger than kidney. Be ready to be surprised by what I'm telling you. 
Have you heard of something called mTOR? What is mTOR? Mechanistic Targeted Rapamycin. It's a technical name. It's a protein signaling molecule. Now, mTOR is used to build muscles. Now, if you're a young boy or if you're trying to just build your six-pack gym. If you're a pregnant woman, you're eating for two. MTOR, you want elevated because mTOR is beneficial. Second half of life, which we call post reproductive life where whole family is there, you still want to be healthy and protein is very important, don't get me wrong. But in second half, if mTOR is very elevated or constantly elevated, then it can cause cell proliferation and cancers and can also reduce your life span And what is the protein signaling molecule? Extra protein. 
This is now proven. So extra protein can elevate your mTOR and cause cancers and reduce your lifespan. So does that mean then you should not eat protein? Does that mean you should eat less protein? Absolutely not. Protein is must for you. So it's important therefore to go to your doctor to see how much protein should be there for you. Do you think There is a good phenomenon that I have come to know. It happens a lot in foreign countries. That people check their health history before marrying. They don't do it in India. Do you think it should be done? Actually, in India, they do it a lot in affluent society. They do it? Yes. And it should be done. Of course, it should be done. 
By the way, two thalassemic minor people should not get married. ho gayi toh at least dekhna chahiye ki child ko screening karne zaruri hai kyunki thalassemia major ho sakta hai ya jo consanguine marriage hai jo families mein relatives shaadi kar lete hai toh child ko down syndrome ya dusri cheez ho sakte hai so it's important to test do you think same community mein, same relatives mein shaadi karna is not a great concept in terms of having a healthy child? yes Well, it can happen. As we see in Parsis, it's a small community, so they insist that, you know, as much as possible to procreate. But we have seen that they have a lot of G6PD in Parsis. What is G6PD? It's an enzyme in the body. 
It's a deficiency. So if both parents have G6PD, then the child can have a problem later. So there are a lot of things like this. So I think it's important to screen. Health should be there. Now it's happening in affluent societies, not outside. You know, actually I believe that instead of that extra one meal a month out or if you take care of your health once or twice a year and you spend little money, you will save yourself lakhs going forward. Okay, quick question and then I'll go to the last segment. We were talking about sugar craving. So usually when women periods are about to come or are on periods, then they have a lot of sugar craving at that time. Right? Or when men and women don't sleep much, sleep less and wake up in the morning, then they have a lot of sugar craving at that time. 
And there are different moods. Sometimes the mood is very bad or the mood fluctuates, the behavior changes a lot, then there is a lot of sugar craving. So how to stop sugar craving? First of all, women have pre-period, Most women, you're absolutely right, that's when it happens. So I always say that if your period is regular, then 4-5 days before, a week before, you do what it takes from then only. So that you don't get divorced. Because I get spouses coming and telling me what's happening, handle it. But see progesterone and estrogen, both hormones, during the period, start going up a few days earlier. And a lot of people don't bring changes in lifestyle, in exercise, in eating patterns. Only then you should listen to your body and know what to do when. 
Like for instance, if you are doing intermittent fasting and a week before the period, you are doing a lot of intermittent fasting, then you have to have a lot of sugar craving. It's going to happen. Because at that time, actually the body's hormone changes It's okay if you don't work out too much and you eat a little extra sugar. Because you need it that time. After that, after a week or at the end of the period, if you have to do extra exercise, do extra intermittent fasting, do no sugar, that is the right time. It happens easily. Then it's not a functional vilpa. But if you start doing it during the period and pre-period, 100% recipe for failure and disaster. You use that time and say I'm going to rest a little bit. 
I'm going to watch Netflix. I'm going to eat a little chocolate. But how will you balance? You will never take sugar in the breakfast in the morning. Which is the easiest thing for every woman to do. You take eggs in the morning. With yolk. With yellow. Because it balances hormones. Egg's yellow. Because it has fat in it. And fat will balance hormones. I can tell you out of 10 women... I have tried this strategy on so many women. If you just change one thing, that they have eggs with yolks for breakfast, so that they get fat. They say, our sugar craving has gone down by 50%. What did you do? You didn't give any medicine, nothing. Just because you have introduced fat. And those who are vegetarian, you think, have bulletproof coffee in the morning. 
You can add coconut in this. What is bulletproof coffee? It's coffee, black coffee. And you add fat in it. So you either add coconut oil or bulletproof coffee oil or you can add ghee. So you add it and it gives you a feeling of satiety. So that is very important pre-period. Because if you take carbohydrates, fruits, fruit juice, cornflakes, whatever, then your sugar will crash and then you will have more craving for sugar. List... Worst to, best to worst desserts. Based on, that if, see first eating sugar dessert is wrong, you shouldn't eat much, sometimes you should eat. Agreed. But if you want to eat, then list the best one and then the worst one. So, list the worst one and the best one. 
So, let's go to worst 5, 4, 3, 2, 1. In which there is only sugar, nothing else. Like, what will be on number 5, the worst one, tell me the names you can think of right now. This might surprise people actually. Sorbet, fruit sorbet. Okay. So, you know, which has only ice, sugar and fruit juice. That's the worst? It's the worst. What happens with that? Only sugar spikes. Everything that you, when you take every nivala, you just think what will it do to my blood sugar and insulin. Okay. So, the worst is fruit sorbet. On 4th number? The worst, probably much worse than sorbet is jalebi. Okay, so jalebi is number 5. Worst. Dessert. Yes. Number 4 is fruit sorbet. Yes. Number 3. 
Mamothi churla 2. Number 2. Any of your Bengali sweets. Much much better. Okay. And number 5. Number 1. I will give a western dessert. Caramel custard. Or creme brulee. Which has a lot of eggs. So there is a lot of protein. So for the vegetarian. Rasmalai. Rasmalai. Which has chhena. And even better is Bengali sweets with jaggery in it. So Sandesh which we get in winter months. Okay. Best. Got it. So, wow. Worst desserts to good desserts. I like this. Worst is definitely Jalebi. Definitely. It's just fried sugar syrup. Vitamin D deficiency is in a lot of people. A lot. Despite being a topical country. Exactly. Wow. I never thought of it by the way. Yeah. We are supposed to have maximum sunlight. 
And we have the Most ridiculous amount of sunlight. But I think because we are in a topical country, that's why our sunlight is more because our sun is very harsh. No, our layer is very... No, because we are in a topical country, there is already a lot of heat here. So that's why we have made the sun a little devil. No, everyone has to be fair here. That's why the amount of sunscreen is very... The sales of sunscreen is very high. That's why. Not because of anything else. Even in the colder region, Like there is a ritual that people go for a walk in the sun in the morning because the sun is very low, so they value it more. We don't value the sun 24x7, we made it a devil. 
Because you don't want pigmentation. Also, the one who has more melatonin in the skin, like we are not fair, right? Its absorption reduces. So we need more sunlight. Whiter people absorb sun. Go ahead, whiter people? Absorb sun faster, sunlight faster. So I mean vitamin D. So how to get rid of vitamin D deficiency? Sunlight is one. Sunlight is the best way. But you can't get sun. People run in the morning. See, first of all, sunlight you mostly need only for 20 minutes. So if you can't go out at office time or lunch time, then open your window. And work from there. Or when you are driving for work, put the window down. Aaj kal sabka driving time toh kaafi hai. But driving ke time pe itna pollution aur itni gaadiya aur itni cheezein kaisa kar sakte ho. 
Then sit next to a window aur lunch ke baad 10-15 minute niche jao. I'll tell you another trick. Jab aap thori time ke liye bhi niche jaate ho, toh aap apna shadow dekho. Agar aapka shadow aapke height se kam hai, that means you're absorbing the vitamin D. And if your shadow is more, that means you're not absorbing your UVB. Apart from sun, how can we increase vitamin D? Take supplements. And nothing else. And what happens if people don't have vitamin D? Vitamin D, actually we call it vitamin, but it's your master hormone in the body. It takes care of 200 processes in the body. So that is the importance of vitamin D. Any organ of the body, anything, I mean vitamin D is essential. 
It's essential for bone health. is essential for hormonal balance, is essential for calcium metabolism, is essential for everything, works in PCOS, for everything. So, you have to make sure that, and you know, when we do blood report, 30 to 100 range is normal, I always tell the patient, that is normal range, we don't want normal, we want optimum. So, if your If the value is 30, please don't be happy about it. I want your value to be 60 or 70. I don't want it to be normal. I want it to be optimum so that your body works optimally. So, you should see that. Most people are very happy in all ranges. Iron, hemoglobin, B12. No, no, no. Normal is not optimum. So, it is important to see that. 
And then, according to that, you should take capsules or vitamins, meaning your tablets of your vitamin D. After seeing that. But you can't take vitamin D blindly. For that, you must do your blood test. I think everything that you said was really good. And I found it very insightful. Thank you so much. I would love to have you on another topic some other day. We should do this. We should do women's health completely. Thank you so much for watching this episode till the end. Let me know in the comments that what did you like in this episode? And which guests do you want us to bring? Kyuki aap agar hume batayenge comments mein, tabhi hum aur behtar ban sakte hain. Before you leave, you know ki ye episode kisi ek insan ke sath share karna hai, jiski life mein iss episode ko sunne ke baad ek positive idea ya positive change aayega. 
Until the next episode, keep figuring out.