
About me
For over twenty years,
Ryan Fernando has been on a mission to unlock the science of food and reshape how we nourish ourselves. As a nutrition coach, he focuses on empowering individuals with choices that go beyond quick fixes, guiding them toward foods that genuinely support their well-being.


Wheat Less
A Guide to a Gluten Free Life
Wheatless is a practical guide to life without wheat, offering delicious recipes, science-backed insights, and tips for a balanced, gluten-free diet. It’s designed to empower you with easy meal swaps, helping you feel your best without compromising flavor or nutrition.
Food Recipes
Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet.
Enjoy flavourful meals that support your health without compromising on taste!

Recipe
2 Dec 2024
Steamed Dhokla
Healthy steamed dhokla, a light and fluffy Indian snack made from fermented rice and chickpea batter.

Recipe
2 Dec 2024
Lauki (Bottle Gourd) Soup
Nourishing and light lauki (bottle gourd) soup, packed with vitamins and flavours, perfect for a healthy meal.
Featured
2 Dec 2024
Decoding Digestion with Dr Pal Health Shotzz Episode 3
Explore the intricate world of gut health with Dr. Pal on the "Health Shotzz" podcast. In this episode, Dr. Pal, a gastroenterology expert, discusses the gut microbiome, constipation, PCOD/PCOS, colonoscopies, and fasting

Health Shotzz
25 January 2025
01:41:48
Injury FREE Life Secrets from India's Top Physiotherapist | S2 E10
Go Listen

Health Shotzz
28 December 2024
Seema Anand Reveals the Surprising Truth About Sex and Pleasure | S2
Go Listen

Health Shotzz
10 January 2025
Mastering Knee Health: ACL Injuries, Prevention, and Recovery Ft Dr Chirag Thonse | S2 E9
Go Listen

Health Shotzz
20 December 2024
Indian Parents STOP Making This Mistake! | Ft Schweta Gandhi
Go Listen

Health Shotzz
30 October 2024
Hansaji Yogendra: Reveals the Secret to Better Sleep and Healthy Life
Go Listen

Health Shotzz
5 October 2024
77
The SHOCKING Truth About Celebrity Routines Revealed Ft @Yasminbodyimage
Go Listen

Health Shotzz
31 August 2024
Cult Co-Founder Rishabh Telang on Fat loss, Exercise and Food | CULT Fitness | Health Shotzz S2 E2
Go Listen

Health Shotzz
15 August 2024
Sangram Singh Reveals the Secret to a Healthy Lifestyle in 2024
Go Listen
Featured Episodes
Watch exclusive interviews with expert guests on health, nutrition, and wellness tips, only on our YouTube channel!

Featured Episode
15 Aug 2024
Sangram Singh Reveals the Secret to a Healthy Lifestyle in 2024 @SangramSinghOfficial
We welcome you to 1st Episode of Season 2 of the Health Shotzz Podcast, please continue listening to one of the most inspiring episodes with @SangramSinghOfficial who has given health tips and shared inspiring stories he never shared.
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Guest Episode
5 Oct 2024
The SHOCKING Truth About Celebrity Routines Revealed Ft @Yasminbodyimage | Season 2
In this episode, I’m joined by Yasmin Karachiwala, the fitness icon who brought Pilates to Bollywood and trains stars like Deepika Padukone, Katrina Kaif, and Alia Bhatt. Yasmin shares her inspiring journey from disliking physical activity to becoming a pioneer in fitness.

Featured Episode
26 Jul 2024
The Ultimate Skincare Guide with Dr. Rashmi Shetty. Episode 9 Health Shotzz
our latest podcast episode features Dr. Rashmi Shetty, a renowned expert in dermatology and aesthetics. This episode is a must-watch for women who want to debunk body myths, learn the importance of consulting qualified doctors, and gain insights into achieving radiant skin and overall body health.
Recent Episodes
Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness!

Guest Episode
26 Oct 2024
Transform Your Energy, Mood & Sleep Naturally: @doctorsethi Reveals Gut Health Secrets
In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality.

Solo Episode
28 Apr 2024
Protein Powder Myths Exposed by Ryan Fernando
In this video, we debunk the myths surrounding protein powder and reveal the truth about its benefits. Watch now to separate fact from fiction!
In this video, Mr Ryan has answered all of the Protein related questions
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Solo Episode
20 Jun 2024
How to wake up better and fresh, My Million dollar morning routine
Do you have to fight with yourself every morning to get out of bed?
Do you feel tired every morning? even after getting 8 hours of sleep?
In this video, I will tell you what you must do to ensure that you get proper sleep.
Our celebrity clients:
Our clients are a true reflection of our dedication to personalized nutrition and well-being. Your health and achievements are our top priorities, and we’re committed to guiding you every step of the way.

Kenny Bednarek
Olympic silver medalist and world-class American sprinter specializing in the 200 meters.
Kenny Bednarek,
Renowned sprinter with Olympic and World Championship silver medals, exemplifying dedication and discipline.
As his nutritionist, I’ve designed a tailored nutritional plan to fuel his explosive speed and maintain peak performance on the track, ensuring he consistently delivers at the highest level.

Harmanpreet Kaur
First Indian woman to score a T20I century and a trailblazing cricketer with aggressive batting and leadership.
Harmanpreet Kaur,
Trailblazing Indian cricketer, celebrated for her aggressive batting and leadership. As the first Indian woman to score a T20I century, she has led the Indian women's cricket team to historic victories. Her dedication to excellence has been remarkable.

Virat Kohli
Legendary cricketer with record-breaking achievements and a key figure in India’s World Cup victories.
Virat Kohli,
Legendary cricketer with records like most ODI runs for India. Known for his aggressive batting and leadership, I’ve had the honor of optimizing his fitness with a specialized nutrition plan to ensure peak physical and mental performance.

PV Sindhu
Olympic silver medalist and one of India’s most decorated badminton players with a legacy of excellence.
PV Sindhu,
World-renowned badminton player with an Olympic silver and multiple world championship medals.
I’ve supported her journey with a customized diet plan that enhances her performance and recovery, helping her remain at the top of her game.

Shahid Kapoor
Acclaimed actor known for transformative roles in films like "Haider" and "Kabir Singh."
Shahid Kapoor,
Acclaimed actor known for transformative performances in films like "Haider" and "Kabir Singh."
I’ve worked closely with him, emphasizing the vital role nutrition plays in health, helping him achieve optimal well-being and maintain peak energy levels for demanding roles.

Mahasweta Ghosh
Ultramarathoner who completed the Marathon des Sables, showcasing unmatched endurance and grit.
Mahasweta Ghosh,
Ultramarathoner and fitness coach who conquered the Marathon des Sables in the Sahara Desert.
I’ve tailored her diet to fuel her intense training and recovery, ensuring she excels in her passion for extreme endurance challenges and inspires others.

Sushil Kumar
Two-time Olympic medalist and one of India’s greatest wrestling icons.
Sushil Kumar,
Iconic Indian wrestler with two Olympic medals, showcasing unwavering dedication and grit.
I’ve had the privilege of guiding his personalized diet plan to fuel intense training sessions and ensure peak performance on the global stage.
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Yuvraj Singh
Legendary cricketer famed for hitting six sixes in an over and his inspiring comeback after defeating cancer.
Yuvraj Singh
Legendary cricketer, celebrated for his explosive batting and triumphant comeback from cancer.
I’ve supported his high-performance needs with a customized nutritional plan, ensuring he excels in every game and maintains his health.

Joshna Chinappa
18-time national squash champion and Padma Shri awardee for her contributions to the sport.
Joshna Chinappa
Trailblazing Indian squash player with 18 national titles, including a Padma Shri in 2024. Her exceptional skills and relentless drive are inspiring.
I’ve guided her nutrition to optimize performance and endurance during international tournaments.

Shikhar Dhawan
Prolific opener and key player in India’s 2013 Champions Trophy victory.
Shikhar Dhawan,
Dynamic Indian opener known for aggressive starts and contributions to key victories like the 2013 Champions Trophy. I’ve ensured his nutrition fuels his explosive batting style and consistent performance at the highest levels of cricket.

Abhishek Bachchan
Versatile actor acclaimed for his performances in films like "Guru," "Dhoom," and "Dasvi."
Abhishek Bachchan,
Versatile actor acclaimed for his roles in films like "Guru" and "Dasvi." I’ve worked alongside him to create a tailored nutrition plan that enhances his physical and mental well-being, ensuring he excels in every transformative role.

Rajkummar Rao
Award-winning actor known for his transformative roles in films like "Shahid" and "Trapped."
Rajkummar Rao,
Award-winning actor renowned for seamless transformations in films like "Shahid" and "Trapped."
I’ve collaborated on his nutrition plan to help him achieve specific body compositions and ensure he consistently delivers powerful performances.

Aditi Dhumatkar
Pioneering Indian swimmer and the first woman to swim 5,000 meters in under an hour.
Aditi Dhumatkar,
Exceptional swimmer who made history by completing 5,000 meters in under an hour.
I’ve crafted a diet plan to support her endurance and rigorous training, ensuring she performs at her absolute best.
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Anupam Kher
Legendary actor with iconic roles spanning decades, from "Saaransh" to "The Kashmir Files."
Anupam Kher,
Cinematic icon with unforgettable performances in films like "Saaransh."
I’ve supported his vitality and overall health through a nutrition plan that ensures he continues captivating audiences with his powerful and enduring artistry.

Sharmila Nicollet
Indian golfer with 15 professional wins and the first to compete on the CLPGA Tour.
Sharmila Nicollet,
Distinguished Indian professional golfer with exceptional skills and achievements. She has secured 15 professional wins on the Epson Tour and made history as the first Indian to compete on the China Ladies Professional Golf Association (CLPGA) Tour.
BMI Calculator
Curious about your weight? BMI (Body Mass Index) is a simple way to estimate your body fat based on your height and weight. It can give you a general idea of whether you're in a healthy weight range.
Find out your BMI now with this easy-to-use calculator!
Your BMI Result

Your Body Mass Index
55
Healthy BMI range
18.5 - 24.9
Overweight
24.9-29.9
Obesity
29.9-40
Underweight - follow this diet plans
Your BMI is in the underweight range (less than 18.5).
Being underweight may mean your body isn’t getting enough nutrients, or it could indicate an underlying health condition that affects weight. This can increase your risk of health issues like weakened bones, anemia, weakened immunity, and fertility challenges. Taking steps to gain weight through a nutrient-rich diet and healthy lifestyle choices can significantly improve your overall health.
A BMI between 18.5 and 24.9 is considered healthy.
The healthiest weight for someone your height is between 270 - 362 lbs. Even a small, gradual increase in weight can be beneficial for your health.
Get personalised Nutrition
We believe every body is unique and deserves a diet tailored to its specific needs. Guided by Ryan Fernando, Celebrity Nutritionist, our personalized approach considers your age, lifestyle, genetics, and health goals to provide sustainable nutrition that works for you. Whether it’s weight management, boosting energy, or addressing medical conditions, our expertly designed plans make healthy living simple and effective.
Build Your Child's Future with the Power of Nutrition
The first 1,000 days are vital for a child’s growth, shaping brain development, immunity, and lifelong health.
Managing these early stages can be challenging for parents, but our tailored nutrition plans make it easier.
By considering genetics, location, and development, we create balanced diets that grow with your child, support milestones, boost brain power, and strengthen immunity. With healthy, enjoyable eating habits,
we set your child on the path to a bright, healthy future.
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