Have you ever thought about what it truly takes to master both the mind and the body? In this exclusive episode, powerhouse couple Shivoham Bhatt and Vrinda Bhatt share how they've redefined holistic fitness by transforming Bollywood stars like Ranbir Kapoor and shaping mental and physical strength through CrossFit and mind coaching. They explore the fusion of functional fitness, mental discipline, and nutrition, highlighting the need for a muscle health revolution in India.   

Packed with insights on building a strong mindset, raising resilient kids, and living a vibrant, healthy life, this episode offers practical tips for achieving balance and strength. So, don’t miss out on this special podcast with the special couple.   

Learn the secret celebrity workout plan revealed by Bollywood celebrity trainer couple, Ryan Fernando and more in Health Shots E3 S2!  

Let's enjoy the transcript

Ryan:You trained Ranbir Kapoor in that role, but could you just tell us, like, how intense did it get?

Shivoham:When we started, we were nowhere close to that. So somewhere it had to start literally from basics. It can be achieved in a smaller time frame, but it's not the healthiest way to approach it. I know

Ryan:certain

Shivoham:film stars even

Ryan:in the 80s who work out.

Speaker:I needed to be in shape and started going to the gym.

Ryan:What is it that one drives them? To work out? Is it that celebrity paycheck that you're

Vrinda:getting? One fine day, the doctor just said, you know, we need to check you for osteoporosis. Then I started reading that stress, excessive stress, is somewhere connected to most of the lifestyle diseases.

And this, you're talking about cancer.

Ryan:You know Rolando says discipline, but these guys have willpower. So is there some sort of mantra I can chant or some beads I can wear?

Vrinda:Yes, there is a beautiful mantra you can chant because you believe in manifestation. So the mantra is, I will not exercise, but I can take care of the mind.

It does not work. Other way around also, I can eat the healthiest of foods, I can exercise regularly, but I will not take care of the mind. And the biggest reason for the elevated levels of stress and anxiety is

Ryan:One second.

I'm beyond excited to bring to you an inspiring conversation, not with one guest, but two guests. And this is a powerhouse couple, Shivoham and Vrinda. We dive into Shivoham's journey as India's CrossFit pioneer, where he's transformed Bollywood stars like Aamir Khan, Amitabh Bachchan, and Ranbir Kapoor.

From prepping Ranbir Kapoor for the movie Animal, to the power of a just 20 minute workout, Shivoham shares how mental toughness drives fitness. His spouse. And life partner, Vrinda, a mind coach, explores the deep connection between stress, the body, and the mind. Together, they reveal the importance of muscle health, strong parenting, and living a vibrant, balanced life.

This episode is packed with insights you won't want to miss. So sit back and enjoy as we meet the most beautiful and fittest couple I've ever seen.

Hey, wow. India's most powerful couple is over here. Thank you. You know why I said most powerful couple? Perfect blend of fitness and mind together. I don't think any other couple on the planet has that. Blessed.

Vrinda:Totally blessed and that is something that is really, really needed.

Ryan:I know. It is really needed.

Before we get started, I ask every one of my guests to say cheers, but mine is the healthy cheers. So I've got a shot of Aloe vera juice. Now, if you're allergic to aloe vera juice, then you're not doing a shot, but as a nutritionist, aloe vera heals the stomach lining. I don't think we need any healing today, but let's just say cheers.

Absolutely.

Vrinda:Absolutely. We have it every morning.

Ryan:Well, you do have it every morning.

Shivoham:Aloe vera, wheatgrass, amla and haldi.

Ryan:And that's the perfect combination. So do you have beautiful health and mind? It's all, it's all, it's all her.

Now that we are hydrated with some good stuff, liquids in of us, where do I start? India's most powerful couple from, from a perspective of that's what wealth is today. You have the greatest amount of health and that's where you get your power. Shubham, you brought CrossFit to India. It's a very powerful kind of exercise.

I did CrossFit for two days and then after that I was like, this is not for me. So before I Get to your beautiful wife and pick her brains because of the mind power that she has. CrossFit. You're a fit guy. What is it and why did you bring CrossFit to India? And what's your take on it?

Shivoham:So I I was training already in Melbourne.

I was a personal fitness coach already in Melbourne. And I had a trainer. Everybody needs a trainer if everybody wants to get better. You need a mentor. You need a guide. You need a trainer in some way or the other. So I told him I want to learn handstands. And one, one, one, two, one, three, we're trying, just not getting it.

So one day we were on Google, just looking up how to improve handstands. And this crazy website opened up crossfit. com and we're like, wow, what is this website? It looks kind of crazy, very simple. At that time there was the, the website. So it was just literally like a simple blog, just like a WordPress blog.

There was nothing, there was no pictures, nothing. There was just the workout written, maybe a small screenshot of some workout. That's about it. And I said, Looks interesting. Let's, let's try it. And the first workout we did was called Nate, which was 20 minutes, as many rounds as possible of two muscle ups for

Ryan:muscle ups.

Shivoham:So muscle ups is basically something where you kind of do a pull up and then you get over the bar and press like a

Ryan:gymnastic basically. Yeah.

Shivoham:So muscle up, two muscle ups, four handstand pushups, and eight kettlebell swings. That was my first workout. 10 minutes into that workout. I was blown away. I was already throwing up in this big bin in fitness first and people were wondering what the hell's going on.

And I was like, Oh my God, I think I'm, I think I found my thing. This is, this is, this is it. And that was the last day I probably remember doing any bicep curls or anything for like 15 years. It was just CrossFit. I don't know what it was, but it, I think the reason why I loved it so much was probably because of the movements, they were so beautiful when done correctly, they make you feel very different, but more than anything in those 20 minutes or 15 minutes or 10 minutes or whatever the length of the workout was, you could not think about anything else but the next rep.

Ryan:All that is going through my head is warrior mode.

Shivoham:It, I would say definitely it would be a warrior yogi mode. Like literally there was, it was, you're at it. You're sweating, you're, you're grunting, you're whatever. I never grunted in my workouts. I remember I still don't, but it literally did. It allowed you to be in a space, which was, you could say, it's like, it's your cave, you know, your, your space.

It didn't, it literally didn't. No matter what worry you had in the world, it, for those 20 minutes, it just did not exist. It was insane. For 15 years, I've done it the boxes, franchises, training clients, training trainers. I still do a lot of programming in CrossFit for a lot of clients. And I absolutely love the movements that I've learned through CrossFit.

The power cleans, the muscle ups, the handstands. A lot of movements which already existed. They were just brought together. by the founder of CrossFit to make it made into this program. I feel that this was, and this is like 15 years, 20 years back almost, but I feel that today, and this is my perspective. I can be wrong.

People have their own perspective, but I feel that today my body is not the same. Just like what we were talking earlier about our bodies evolve over time. It's Things change. You're not the same person how you were maybe even two years down the line two years back. So today I feel CrossFit is definitely not the intensity of CrossFit, is not a kind of intensity or a workout that I can put my body through.

The healing is a little bit slower. You know, it's not, it's not ideal because I'm not competing anymore. I'm not training for a goal at that time. I was training for the CrossFit games and I did all of that. So the athlete mode was always there. And Vrinda has taught me that to become a good coach, you somewhere need to get out of that athlete mode.

You need to see yourself as a coach, that competitiveness and all of that, because I've been an athlete all my life, national level, swimmer, water polo, captain, all of that, I've done all that. So literally that athlete mode has always been there. But to become a good coach, to become a really good coach and for people to see you as a coach, not an athlete, you need to first transform yourself from that mentality of being an athlete to becoming a coach.

So I think from a coach perspective, I still do a lot of the movements from CrossFit. I do my deadlifts, I do my cleans, all of that. I incorporate them in my workout, but at a more, I would say a lower intensity.

Ryan:So, Shivam, basically what I'm hearing from you is that, one, there are different workouts and there's a certain time for you to do that workout in your life.

Absolutely. And it's very important that the coach who's coaching you should be able to kind of figure out your frequency. Absolutely. I love one concept where you said warrior yogi. And, and speaking of Yogi, you said you go into a cave in your mind and you're just with any workout that you are there at that point in life.

Now I do karate and when I do karate, it's absolute bliss for 60 minutes, even though you're sweating and you know, well not puking in a bucket, but you know, it's, it's at that. So Vrinda, I wanted to pick your mind. On this part, as a mind coach, as a person who coaches people from mental grit, motivation, you know, the law of attraction, as we spoke earlier, and I'm a huge believer of it.

I find all my clients Giving me dhapmaria excuses. So Shivam over here is a fit guy. He's a former athlete. He's a trainer. He's a coach today. But you and I sit in a counseling room and people come to us in the diet or the exercise or in your case the mind space and say Nahin ho sakta hai. I can't do it.

Where do we start to let people understand that the most powerful Organ in the human body. Sorry, it's not the muscle. No, no, no. I agree with you. It's the mind. I agree with you.

Vrinda:110 percent Ryan. Because when I started my career, I started as a physical fitness coach and a dietician.

Shivoham:Oh, you were a physical fitness

Ryan:coach?

Vrinda:Yeah.

Shivoham:And a dietician? Yes. So I actually met at her studio. She used to have a studio. What was love at first sight? Later. Later.

Vrinda:No, it wasn't. It was a spiritual bond at first sight, I would say. But coming back to, I started as a physical fitness coach. That's what I was telling you earlier. And over time, literally in three or four years, I start, I was one of the first female fitness coaches in the country.

This is 1998. So, and came to Mumbai, got very lucky, got blessed with great clients. I started training Mr. Bachchan in physical fitness in the year 2000.

Ryan:One second. Yeah. I thought he trained Mr. Bachchan and Karl Grieg.

Vrinda:No, no, no. He does it. Okay. I was his first physical fitness course. So

Ryan:you were the first physical fitness course.

Wow. Yes.

Vrinda:And I've been training him since, for 24 years. Now I train the mind and he does the body, but yes. So. As I moved along, and of course nutrition and exercise are inseparable, they both have to go hand in hand. And my journey actually started when I was a teenager and I had to lose weight, so did everything wrong.

got osteoporosis at the age of 1920. And then how did

Ryan:you, how did you know you had osteoporosis? That is

Vrinda:a story because I could not walk. Suddenly one fine day, not one fine day, it started deteriorating over time and I could not walk straight. I started limping. My whole body would go into spasms. It would take me 30 seconds to move from one side of the bed to the other.

Just turn side and bed and nobody could figure out because I was so young and there was no awareness at that point of time about good nutrition and proper exercise. So I used to just watch those Jane Fonda videotapes used to be there and nutrition only thing Ryan at that point of time was no fat.

Remove the fat. Everything has to be fat.

Ryan:That was a decade of slim milk.

Vrinda:Yes. And no protein. So only carb, only high carb diet, that's all you're supposed to have. So I actually, unfortunately, had boiled vegetables for seven years. So lost all the weight, lost, oodles of weight and lost my health. Which when I figured out that the one fine day the doctor just said that, you know, we need to check you for osteoporosis, which is very unlikely, doesn't happen to young people, but let's check.

And when they found out, yes, they said, if you sneeze too loudly, your, literally your ribs are going to crack. So be very, very careful. So that's the time when I realized that, hello, health is way more important than just aesthetics. And I decided, okay, when I came to Mumbai, I said, I'm going to learn, understand nutrition.

I'm going to understand sensible training. And that was it. And the journey was going fine with that. And then very little in, by 2003 or 4, my father who was always into healthy eating and he was always exercising, very fit, no vibes whatsoever no bad habits, vices whatsoever, and he was diagnosed with cancer.

And, and my brother's son was diagnosed with cancer. I was wondering what could a child do wrong? It's not about diet and exercise for the child. And my father did everything right. Why did he fall sick? So that is when I started going deeper into the mind. Mind was somewhere always coming along as completing the picture.

But then mind became a bigger focus. Then I started reading that stress, excessive stress is somewhere connected to most of the lifestyle diseases, and this you're talking about cancer. So I started reading more about it, started understanding the yogic scriptures, reading the yogic scriptures. And around this time, I came across The Power of Human Mind which was, I always believed in it.

There was a book called The Power of the Subconscious Mind by Dr. Murphy. And I read it and I was just blown away. I was like, oh my God. And then when I reflected back in how I got the weight loss or how I did anything, it started with the mind. So when I'm saying mind, people are, people have a very vague concept.

When I say mind, people think moods. I'm saying yes, mood is something that you learn, the stress and anxiety is something that you learn in the beginning, yes. How to handle it on a day to day basis, how to minimize it, because they both have a function in the body. When I'm saying mind, I'm saying skills that the mind has.

The first is clarity. You need to be clear of a goal. Like you said, your clients come to you, once they have clarity, okay, this is my goal, whether it's weight loss, whether it's getting my health back, once you have clarity, you'll give them the clarity. Then they need a willpower. People think people are born, yes, some people are born with willpower, they're raised around people with willpower, but it is a, it is a skill.

Will is a skill that can be developed. That is what I teach. Then you need discipline, discipline. When I say, I, somewhere I find motivation overrated, I think discipline is a game changer. When you have discipline,

Ryan:discipline is more important than willpower is what you're saying.

Vrinda:They're connected.

Initially, when you start on a journey, you'll need willpower. You'll need, okay, I'm going against my will. I need to get up, go to the gym. You do it often enough today. I don't have to think about going to the gym. I love it. It's a discipline. You just get up and you do it. Do you have to think twice before eating healthy?

No, it's a discipline. We, this morning I was watching a beautiful podcast which featured Cristiano

Ronaldo

Vrinda:and he spoke about discipline. He's like, you just show up, you show up, whether you like it, you don't like it. That question is not crossing your mind. You just do it. A brand made a beautiful logo out of it.

Just

Ryan:do it. Just do it. Yes. So I think when we work with our clients, we realize that while you may have an exercise schedule, you have an exercise trainer, you have a diet plan, you have a diet coach. Unless the individual says in the mind, this is something I want to do. And I, if I do this with enough of discipline, I'll get my desired goal.

Now, Shivam, when we talk about goals, I did not know that she trained Mr. Amitabhji first, but you trained him in Kalki as a role. My dad and mom are 77 years of age. Our parents around that 70. parameter. And when we tell them that our celebrities and film stars, irrespective of the age, especially those who are in the fifties to sixties, sixties to seventies, I know certain film stars, even in the eighties who work out right.

And they're not going for movies anymore. So what is it that one drives them to work out? Is it that celebrity paycheck that they're getting, or do you see a different avatar?

Shivoham:It's definitely not the paycheck or anything, but I think at this point. For Mr. Bachchan, for Amitji, it is more about health and he recognizes it and he, he says it himself.

He's like, I know my body needs it. He knows my body. He's like, I know my body needs to move every single day, a little bit. Even if it's just the 10 minutes of treadmill, even if it's just the stretches, just the band work, no matter what it is. Like, so there are days when like right now, when he's shooting for KBC, we go to the set.

He doesn't have an hour to train. Normally, when he has a break and we're training at home, then it's a longer time, but here we go, we do like, say, 20 minutes. Just very simple, just to get his body to move.

Ryan:So, are you saying 20 minutes for the general population, irrespective of their age, they just need that discipline first to start with?

Just turn up?

Shivoham:I mean, research has proven, even if you train for 20 minutes, two to three times a week, It's enough to see the benefits of weight training and exercise from a health perspective. From an aesthetic perspective, you might, you definitely have to put more work into it. But just from everything that happens within the body, where exercise is a stimulus for the food to behave in a certain way, to behave efficiently, the hormones, the chemicals, the enzymes, everything.

for the blood to circulate properly within the system for the circulation to happen. 20 minutes of basic weight training, basic exercise with a little bit of movement is enough to see the benefit.

Ryan:I think our most difficult part will be getting people to turn up and start a process. Everyone says tomorrow and you own and have run gyms and you know that everyone joins on 1st of January to 15th of January.

But a sizable amount of population never come back again.

Vrinda:You just send them to me. I'll help them develop the willpower and the discipline.

Ryan:And that's where I'm wondering, do our children have the least amount of mental training? And is that, and could that be a place where we need to start?

Vrinda:A million and one percent, if that was ever a percentage.

Because Ryan, this morning when I was doing my mental coaching program, I was I was talking about when I was overweight and somebody body shamed me. I was a kid. I was 11 or 12 years old. And I'm grateful to the person who did that because I did, it hurt. Of course it hurt, but I did something about it.

What if he didn't? What if I did not even know that something was, something was not perfect, not proper with me and I could rectify it. So today's. Children, today's youngsters, I feel they have to psychologically become stronger.

Ryan:And whose responsibility is that? Is it the child's or the parent's responsibility to push the child towards mind coaching?

Vrinda:First is the parents because a lot of parents come to me, they say, please help my child. I said, first, I need to speak to you. So we parents need to lead by example. 110%. So when I am coaching families together, I do coaching for families as well. I would even. I would go as early as before the child is born.

So when the mother is pregnant, I coach them. So they start working on their willpower, their discipline, their clarity, their patience, and. By default, those traits are getting transferred to the child and then they practice when they are doing their practices, the baby's in the lab. So you talk, you talk about,

Ryan:Discipline was more important and that's something that Shivam and I need in the exercise and the diet part.

But talk to us about willpower. I mean, I keep hearing about willpower, you know, Cristiano Rolando says discipline, but these guys have willpower. So is there some sort of mantra I can chant or some beads I can wear or, or something? Yes.

Vrinda:Yes. There are the beautiful mantra you can chant because you believe in manifestation.

So the mantra is you write and you tell yourself, you look in the mirror and you tell yourself, I have amazing willpower. I have. Amazing willpower and then do one small activity to support that fact, one tiny thing.

Ryan:So I do the affirmation. I have amazing willpower. And then what is it that I'm going to be doing?

Vrinda:Yes. You have clarity. Okay. If there's, you need to do, you need to go to the gym. Okay. I would say, start with just wearing your shoes.

Ryan:That's very easy for his profession. I have amazing willpower to lift this kettlebell. For Ryan Fernando it is, I have amazing power, willpower not to eat this ice cream.

Vrinda:It works both ways.

Willpower is used to do a particular action or stop you from doing another action. And by the end of it, Ryan, it is not about where you apply it. A will, a strong will is a strong will, whether you apply it in business, whether you apply it in a diet, whether you apply it in workout, it is still your muscle.

You can use it. It is a skill. And there are so many, there's a beautiful podcast by Andrew Huberman where they are discussing. That will and discipline are so deeply connected to your sleeping patterns as well, to your diet, to your daily routine, to your lifestyle.

Ryan:I'm glad you brought that up because, you know, I'm, my wife sometimes thinks I'm very crude because, you know, when somebody says, Oh, that person has anxiety and depression or God forbid somebody committed suicide, I'm like, The sleep was not good.

The diet was not good. The microbiome was not good. And that's why they felt miserable for the last maybe four, five, 10 years. Yes. And therefore they are in, in that what we call is depression or anxiety mode. So have you had cases where minus diet? Minus exercise, the mind is still powerful on its own.

Vrinda:Beautiful question, Ryan. Let give me some time. I need to explain what a human system is because otherwise this is the biggest misconception people have that they think that mind is some separate entity and the body is something separate. So according to the yogic wisdom, we have a physical body. Which is called the Annamayikosh.

We have a subtler body which is called the Pranamayikosh. Which is your 72, 000 Nadis are there. Your Chakras are there. Subtler than that is the Manomayikosh. Which is your mental emotional body. And then there is Vijnanamayikosh and the Annamayikosh. They all are inextricably connected. You can't say, I will not take care about the body.

I will eat all the rubbish in the world. Rubbish means it doesn't have any nutritional value. And I will not exercise, but I can take care of the mind. It does not work other way around. Also, I can eat the healthiest of foods. I can exercise regularly, but I will not take care of the mind. The body will collapse.

So whatever happens to the mind will happen, will affect the body. Whatever you're doing to the body is going to impact the mind. They're not separate. It's one entity. So it is so important for people to understand the human system as a whole. And when they do that, that is when they. Understand the value of, like, I do mind coaching and we begin with clarity and then it goes to diet and exercise.

You have to clean up your eating. Your under my coach is what is gonna make you full. Finish what you started. And I teach manifestation and diet and exercise is a part of manifestation training as well. How do you have an alert mind in a diseased body? It's not possible. And they cannot be a healthy mind in a diseased body or the other way around either.

So seeing it as a whole is where you begin. So, again, one very important thing which our listeners can benefit from is, we always approach nutrition and exercise from aesthetic point of view. I think it has to become from the health perspective even more so. And for manifesting your dreams, how do you manifest a dream with a, with a completely drained out human system doesn't work.

Ryan:Those are wise words. So I remember meeting the SPG commandos once and the colonel in charge over there says we develop go muscles, not show muscles. I also believe that they developed go thinking, not show thinking and today's society is. quite materialistic and shallow where we can dress ourselves up as being healthy, as being powerful, as being all present.

But I think Yes, we are all animals inside, deep down, but we got to polish it. Speaking of animals, I know, I know this, this is one question that I had to ask you, Shubham. You trained the film stars, Ranbir Kapoor, in that role. And that was an amazing transformation to stand over there and see your shoulders.

And all the youngsters in India, they look at that show muscle. Tell us how difficult and how much of sweat, maybe tears and effort that has to go into it. I know definitely there was willpower over there. There was discipline, but could you just tell us like how intense did it get when you had to prepare or was it a walk in the park?

Shivoham:No, definitely not a walk in the park. But you know, when you guys are speaking about willpower and discipline. Those are two things which Ranbir is, I think, born with. It's just conditioned into him. His punctuality, his discipline, his, whether we were shooting, we're not shooting, whether it's early morning, it's after shoot, it's on the set, when he knows something needs to get done.

And he does it again, whether it's 20 minutes, 30 minutes, not a problem. And I used to tell him, I said, don't be, it's okay. You know, if you don't have an hour to train, that's fine. Let's just train for 30 minutes. You know, let's remove that much time. Cause again, exercise and progress and transformation is all like that compounding effect.

Turning up, turning up. Of course you have to turn up, you have to turn up for it. And the, the, the more you keep doing it, the better it keeps getting. I mean, it's easy to just say, you know, we only have 30 minutes today. So let's just. Let's just not worry. We'll just do tomorrow. It's very easy and technically in, in a day, nothing's going to go wrong.

But being there for the, even the 30 minutes, it's somewhere gives you a a victory, a sense of victory, small wins. So that is anyways there in his nature. And we started before his, the, the, the movie that we started earlier was Two Jyoti Mehmakar where he had to be. Play a rom com, a beach body, fresh looking, like a very youngster kind of thing.

And we started working out before that. So in that movie, he was super ripped, his abs and everything were like seen and all of that. And when we started, we were nowhere close to that. So Samarit had to start literally from basics, you know, getting him to do the basic lifts, the basic movements, getting his form correct, all of that.

The body shot was done. Literally, I would say for that movie was done a year into the work.

Ryan:So it was one year of work, one year of

Shivoham:work for that first movie. It's cause I, I believe unless and until it is desperation and there's no choice, it can be achieved in a smaller timeframe, but it's not the healthiest way to approach it because if you do, then firstly, the minute you go back to your normal routine.

The results are going to rebound.

Ryan:I call that occupational side effect. Absolutely. And people like you have to ensure that there's a health balancing factor versus the looks or the requirement of the role.

Shivoham:Absolutely. And we have to, we have to understand that even for, for all the actors, health is very important because one day of not showing up on set is a lot of loss for the entire industry, for the crew, for the producers, whoever.

So we have to keep that in mind. And if. If that's something that we can control from our side, then we try to do it the best. So even training wise and everything, we did it, we did it properly with the good proper nutrition, the proper, you know, like we spoke in the starts, knowing at what point of the journey you need to do what kind of training.

So when we did CrossFit kind of training, it was more towards the end, when the driptness and the definition was required. Initially, it was just about building the muscle, building the foundation. And then from there, we started working for animal. And again, the body that you see in animal during the fight sequence was again a year after.

So it's not that we started working and literally three months later, he was the way he was. So that also took time because during the entire shoot, he's wearing suits, he's wearing shirts, his body is not shown. So it's easy to kind of work behind the scenes and give us enough time because I explained this to him as well.

I said, you know, it's better if the more we can delay the body shot. And keep it towards the end. It will give us more time to kind of work to it properly. And he understood that because once we reach there, it was very easy for him now when he's shooting his current film Rama and I'm not training him for that film.

Even the way he's looking right now, whoever he's training with his body is kind of. Adapted to that new baseline. It's not gone back to the 71, 70 kgs, Tujhuti Mehma Karanvir Kapoor. It's some way kind of retained that muscle and that muscle memory, which is always a plus point. That's, that's how we need to see ourselves when we are looking at transforming or changing our bodies as well.

Ryan:So the two takeaways from this one, I realized that the transformations what people see in the movie, which is a one hour, one and a half sit down is actually sometimes as long as a year before you see the transformation. So the sweat and tears that go into that, the discipline of turning up and showing up, you know, And the other part is that they're worried about their health also, so they're not looking at shortcuts, which most of the people out there think that these transformations, I can do it at the cost of my health.

And speaking of. The movie animal, we get these very ripped bodies with our actors in the male physique. That movie had a different theme to it on the animal instincts in all of us. But I want to take this question to Vrinda that the male audience, whilst we are pursuing this amazing physique, maybe show muscle, there is a underlining thought on how weak Or how powerful the man's mind can be towards family, towards women, towards society in general.

So I've seen this when we have done diets for people who are athletes or transformations. There is an aggression because of the requirement to build these show muscles. So from a mind coach point of view, you both marry each other. That's why I said you're a perfect, powerful couple. How do you balance that?

I should, I say testosterone driven rage, which we're seeing in today's world in context of how women are treated in our country. And is there something that the men can do to get the brain to a certain level of calmness?

Vrinda:So this is really important to address, especially today, Ryan, because Nothing became this way overnight, nothing became this way overnight.

It has taken years of doing, and a lot of it has to be undone. So, when we speak about an animalistic, a very macho way of treating the feminine, In a not so respectful manner, like this morning when I was doing my manifestation coaching, in fact, and we were manifesting relationships, I was teaching people how to do that.

I was telling them that when, and I have couples together in that as well, so you need to be very clear of what you want in life from your partner. And how you wish to be even yourself as a human being. So when we are saying, everybody says, I want to be driven, I want to be a hustler, I want to be this. I said, all right, all of those are masculine qualities.

So every human being, whether you're a male or a female, you have masculine and feminine energies in your body as well. So your right channel is called the Surya Nadi, which is the masculine. And the left nostril, which dominates the Ida Nadi, which is the feminine, which is lunar. A balance of these two, in fact, is very important for the biochemistry of your body to be functioning fine.

If Suryanadi is too active, there's a lot of aggression, you're you're going to have acidity. You're going to have anger issues. The angrier you are, the angrier your energies are. The more fiery your energies are, you're going to have physical symptoms of the same. Indigestion is going to be one of them.

The other way, if you're too lunar, you have moon's energy surging too much, you're too, too compassionate or too there's, everything can be in excess. Which nature is not in favor of. Nature thrives in balance. And why this is happening also, Ryan, is also because of what we are observing as kids. So one thing when I'm talking to couples, I do a lot of couple therapies as well, when I say, when I'm speaking to them, I say, first thing you stop is stop belittling your partner.

Whether it's wife doing to the husband, or husband doing to the wife, stop making jokes on marriages.

Ryan:That's the wrong thing to do. It's, it's not something I'm guilty of. So I make fun of my wife in front of my kids. So that's something I should not be doing.

Vrinda:Yes. Because it leaves an impression. It leaves an impression.

It leaves an imprint on the child, especially the child is young. So you never, ever, you, whatever you can have arguments, but your child is not supposed to be witnessing those. And even in your own mind, the feminine, Like I keep telling the men specifically as well, the, they are energy vortices. The entire creation is feminine.

She's energy. She's Shakti. So even in our Hindu culture, the feminine is deeply respected, deeply, deeply respected. If you want to have prosperity in your life, if you want Lakshmi in your life, you respect your mother, you respect your wife, you respect every female. Whoever you end up working with. So this is a practice that has to be firstly taught to children from a very young age.

Only the masculine qualities are getting glorified. You're an achiever, you're a go-getter. Great, but are you a natural? Are you compassionate? Are, do you have empathy? Because they are not validated that much by society, especially when it comes to men. They say men should not cry. You can cry, you can have emotions.

It's a balance of the two. You could see me

Shivoham:during an emotional movie.

Vrinda:He cries sometimes even more than me, and that's a very precious part of him. And you will notice this, Ryan, between a couple, you will see a beautiful dance of Shiva Shakti. Shiva is the masculine, Shakti is the feminine emotions that you have.

So when one is feeling more feminine, the other one gets more masculine. The other one stands up. No, no, we can get over this. We can do this. Irrespective of which gender they are from. Everything is a play of energies. And it is conditioning which is happening over time. We are just glorifying the masculine, the testosterone.

Estrogen has a beautiful purpose. But just making it very concise, that the conditioning, the teaching, what are we passing on to our children, what children are observing in their homes. Every couple has to have respect between each other, talk to each other as if you are your best friends, and we act, we actually bow down to each other.

So when we started doing a podcast, we recently started doing a podcast, we are very late on YouTube, but here we are, and the person who is doing our edits, so she was, who's handling our YouTube, she's like, Why are you talking to each other like aap? So be normal how you are in the house. I said, this is how we speak to each other.

We speak to each other as aap. We don't say, we've never said tu or tum or No, we treat each other with a lot of respect. And people notice that on a podcast, like how beautifully Shivam speaks to you. So this is something that has to be learned. Otherwise, the dynamics of creation goes off. That is not conducive for creation to move forward.

So please, everyone, treat your life partners with absolute respect. Not just your life partners or just your women in your house. Every woman is worth reverence. Please have respect. And this has to be, every human being has to be trained. And for me, it is like such a no brainer. Why would you not?

Because I was raised that way.

Ryan:I also, I mean, this could be controversial, but I grew up in a house where mother was very powerful. She was a leader. And she used to flick me on the back of my head and say, Open the door for a lady. Talk with respect. Controversial in this sense, I believe the mothers of India also need to take a stance and correct their boys.

And that's what India's mothers are not doing to the boy child and hence they get away with. behavior that does not give respect to the females. I think I would call out India and mothers out there. And I know I'm going to get trolled for this, but I think the mothers also need to catch the boys by the collar before they 18.

I always tell them, you know, it's your God given right to, to discipline your children,

Vrinda:the fathers as well. Fathers as well. So when I'm training, I train couples who carrying a baby. So I never said the mother's carrying the baby, the couple gets pregnant, the baby. Couple carries the baby full term. So when I'm doing practices, the practices are not only for the mother, the practices are for the husband and the wife.

Ryan:And I guess that's why you have that philosophy as both as a couple, that we respect each other. So it's not about the mother giving birth and it's my baby, my body, but it's like it's a whole fusion of you together as a unit. And

Vrinda:there's no competition. There is no male versus female. There is no competing who's superior.

Ryan:You know, that has changed for me in my life about the day my son was born. I remember my, I called him my dad and I said, I've become a dad and my voice had actually broken. And he says, welcome to fatherhood. you are now no longer in competition with your wife. And, and, and I, it, it sunk in, you know, that you can't compete with your spouse.

You shouldn't be doing that. And for me, that was life changing that, okay. It's difficult, you know, when you lead companies, you lead people, you want to lead in the marriage also. So sometimes when we have conversations these days, she's like, what do you want to do? I was like, okay, whatever do you want to do?

That's beautiful.

Ryan:And, and the idea over there was earlier was like, no, no, I have to decide what I want to do. But now it's kind of like, okay, let's, where do we go? What do you want to do? And stuff like that.

Vrinda:And even in spaces where, okay, this is something you said about what do you want to do? But even in major decisions, If you're business partners, like we are business partners, and when you're having a discussion.

So I always, even when I'm doing couples counseling, I give this example that doesn't have to be your way or my way. There would be a right way, irrespective of who's giving that suggestion. So having that mindset or having that perspective that you can see a situation in totality. And see one point of view, see another point of view, and both of them can see, Oh no, this makes more sense, so let it, let's do it this way.

Shivoham:She's always right, so I just like, just, we're doing exactly what you're saying, because I've fallen on my face so many times after not listening to her, that I said, you know what?

Vrinda:It is there in the astrology chart though.

Shivoham:I've said that, I want to lead a frictionless life, which means it's not like there should not be any discomfort.

I don't want to force any friction. I want to kind of go with the flow. I want to be happy. And I know that whatever she's saying, I tell her, I said, I know you're right. Five minutes. Let me argue with you for the sake of just that ego, the feeling good, because I know that whatever you're saying, we're going to do that.

But five minutes just to satisfy my own little male, little ego, little lion

Ryan:inside of

Shivoham:you. Let me just, let me just argue for five minutes for the heck of it, because she literally has intuition and she literally has a vision that can see 10 steps ahead. And when you've seen that and it's been proven, then why are you going to fight against it?

Just go with it. No, it's, it's as simple as that. So when you know that someone is right, it's, it's easier to leave your Ego behind and just kind of let it happen because she's anyways going to make it right. So just sit back enjoy

Ryan:I think most of us men do that, you know, it's like the other day. She's like, okay.

Where do you want to go for a holiday? It's like wherever you want to go for a holiday It's like how can you not decide where you want to go for the day? I was like you do first you kind of populate the list of where you want to go. And I'm like, like, yeah, we'll, we'll figure that out where we're going to go.

But this frictionless process is also, I think, Shivoham, a part of evolvement of every individual. So we evolve in our mind, we evolve in our bodies, we evolve in age. Your journey. From athlete to fitness trainer to now leading people and guiding them, has your time in the gym begun to change both personally?

And do you now begin to subscribe that to people that you coach also? You see where they are in their life.

Shivoham:I think 100 percent my time in the gym has changed. a lot. I mean, from right now, literally it's because with everything else going on, I know that I have those two hours only to train. So when I entered the gym, it's literally those two hours.

They're my time. And in that time, I don't want to answer any calls. I don't want to speak to anybody. So I literally in my gym come across as the most arrogant and most strict and person in the gym. Is it because you're in

Ryan:your

Shivoham:own

Ryan:space?

Shivoham:Yeah. So I like to put that, I'm not putting it out purposely, but it's like when you're focusing on something, even though you're staring at something, you're not staring at it.

So it's like there's, there's no expression, it's blank. So people kind of, you know, think that, oh, it's arrogance, but it's, it's absolutely fine. But then of course, two, three people came and spoke to me or they asked me something about fitness and they say, You're actually not as kharoos as you look.

You're actually quite sweet. I said, yeah, because I'm in my space. So I like to, I don't wear headphones. I don't wear a t shirt that says buzz off. I think my energy is enough to tell people, Yeh, Laxman Rekha ke is taraf mat aana. But it's fine. And I try to tell people when I, People who I know and in the gym, I've complained also, okay, what the hell's going on?

This is a gym. Not so, I mean, why are you talking so loudly? Talk, but don't let other people know me as that complaint box, whatever. And it's fine. But people who I know, I tell them, I said, you work so hard. You spend so much time and effort in training. Why are you? I mean, you can do the same conversation

Ryan:outside.

Shivoham:In a different time, why are you wasting your time because now you're saying you've got to go pick up your son from school or you've got to go buy some groceries or you've got to do some other work. So this time is a very limited amount of time that you have in the gym, which you actually love and you look forward to.

Then you're contradicting it yourself by coming in. Okay, meet and greet is fine, but.

Ryan:Stop it at that. No, I want to throw a little bit of controversy into this. So right now, because she said she was a fitness trainer, too. And I see women in the gym having the most amazing workouts because they're talking and talking and talking and talking.

So what's your take on on his thought?

Shivoham:He's the one who changed my perspective.

Vrinda:So for me whatever you do in life, yeah. You have to hone into, you have to literally focus into it, whether it's training, whether it's eating, whether it's drinking, it deserves all of your attention because it is going to become your life force.

So this happened, in fact, in the gym, in this really noisy gym where, where I'm sorry to say, but it's not just limited to women, men and women across workstations, they could talk across cardio equipments and I'm in the middle. And I'm like, excuse me, can you please get up from here and I'll shift, I'll go to that side.

You can chat. I don't know how you're breathing while you're exercising and you're talking. I don't know how that works. Understand. And I said this to he said this to somebody, he said, you need to have some discipline in the gym. And they got very offended. They said, what do you mean discipline?

There's not a school. And I, my jaw dropped. I like, we never understood what discipline was. Discipline was not only for studying, it was supposed to be carried forward to see anything to fruition, to do justice to anything in life. You need to have discipline and discipline is very boring. It's not very interesting.

It is not like when exerting will, when the fitness journey is starting and exerting will and people are complimenting you and it's novelty.

Ryan:I think that's why we need a fitness coach or we need a mind coach. And specifically as a mind coach, because like fitness coach is becoming a trend now, right? I have a personal trainer.

I have a yoga instructor and people are realizing that it does work. But from a mind coach point of view, when somebody says this is not school and we don't need to be disciplined, I think, and that's what I communicate to everyone about diet. The last time you were held accountable was by your school teacher and principals.

Vrinda:So true. So true.

Ryan:And that's why I tell people, I love these health checkups, which have ABCD in it. Because then when you have bone health at D and you have cholesterol at C, then you're kind of getting a discipline card saying that you need to do something about your life.

Vrinda:But do you know how sad it is that you cannot hold yourself accountable and your entire life, somebody else has to come and.

Like push you in that direction. It's fine till a certain stage in your life, but when you are an adult, you need to develop a mindset which says. If this is good for me, I've decided that something is good for me, whether it's working out, whether it's eating healthy, whether it's sleeping on time, falling circadian rhythms, it's important for me, it's good for me, I am going to do it.

You don't see in terms of easy or hard.

Ryan:So in terms of easy or hard, is there any quick tips that you can give the viewers just to get more healthier? Because I would say I need you to have an amla in the morning. Shivam will say, do four sets. of this exercise and follow it up with XYZ stretching. I'm just trying to grasp, like, what do you tell the mind?

Vrinda:Oh, thank you for asking this question. Because when you speak about the mind, I'm mentioning mind multiple times, but where is the mind? And there's a very beautiful, very beautiful line by the senior cardiologist, Dr. BM Hegde. And he says, where is the mind? Never mind. So we only know, we are only aware of the brain.

Brain, yes. Mind is all over the body. Every cell of your body is perceiving something. So that is what science is also trying to come to, is mind is kind of like a vague concept. And it Is non local. That's what the yogic system also believes. And the only way to grasp the mind or to bring about changes in the mind is through the breath.

So in the yogic scriptures, there's a beautiful verse which says, Chale vate chalam chittam. As the breath moves, the mind will move. So the step one, the most fundamental thing that your viewers can do is learn how to breathe right. And a lot of people, I won't say everybody, because a lot of them would be breathing right, but most of the people are very shallow breathers and they can be mouth breathers.

And the biggest reason for the elevated levels of stress and anxiety is also because we don't know how to decompress. What's decompress? Decompress literally means there's carbon dioxide building up in your system and you're not even exhaling properly. So what else is going to happen? Build up of stress, your body will experience, part of it is carbon dioxide.

Let go of the carbon dioxide. So when you are, just get a little mindful about the way that you breathe. You keep your spine upright. Inhale always through the nose, consciously involve the diaphragm. It's a beautiful muscle, it's function is in respiration. Involving the diaphragm, what does it look like?

The abdomen will come out slightly. And as you exhale,

the abdomen will go in. Exhale longer than the inhalation. If you're trying to de stress. So when you deliberately exhale, say for six seconds, you're inhaling to three from the nose, exhale from the mouth or the nose for six seconds, you will see your parasympathetic nervous system kicking in. You'll get calmer.

You'll feel more relaxed.

Ryan:That's why people sigh.

Vrinda:Yes. This is called a physiological sigh as well, in which there is a double inhale and a exhale. The science of breath is phenomenal. The science of pranayams is phenomenal. We are just talking about basic breath. We have not even gone to the pranayams, the system of pranayams.

So the entire Yoga Sutras, if you say, Yoga, which is by Maharishi Patanjali, it is all about managing the mind.

Ryan:So I'm Taking a cut over here from the mind in terms of you're saying there's the, there's the mind and then you're saying there's the breath. So the breath, if controlled, is what keeps the mind in equilibrium and in control.

So in today's day and age, when we don't have discipline or willpower, one of the starting points could be Breath, which is erratic or haywire.

Vrinda:Am

Ryan:I hearing you

Vrinda:correct? For sure, because you can't have a strong willpower if you had a poor night's sleep.

Correct.

Vrinda:This is because if there is, the prana is not moving fine in the body.

In the beginning I mentioned the subtle body of prana. The circulation, why do we need to exercise? Even physically, the prana gets circulated.

Ryan:In the athletes, Vrinda, the exact same point. They don't sleep well the previous night. The resting heart rate next morning is higher. And the body actually requires more sugar to pump the heart faster, which leads to more cravings of the next day, which means your diet goes for a toss.

Vrinda:Exactly. So, and people say, Oh, everything that sleep is an industry today, like to get sleep. See, you will, you, again, you are compartmentalizing the human being. The sleep is not a thing by itself. It is a culmination of what you did for the 24 hours. So you can't be stressed throughout the day consuming content which is stressful, not knowing how to breathe, and you expect to fall asleep just the moment you switch off your lights.

That is not how it works. Your circadian clock has to be set. In motion, you can't be sleeping till 10 o'clock in the morning and expect to fall asleep at 10 p. m. It will not happen.

Ryan:Speaking of sleep, Shivoham we know that muscles are also built in the bedroom in terms of sleep. The celebrities, I've had many celebrity schedules and sometimes they shoot the whole night.

If you were to give the youngsters of this country, and I'm talking about the 15 year olds to the 35 year olds, advice and they're not going for a film shoot at night, but they're distracted by say Netflix or TV or anything that they can get by with four or five hours of sleep. What is your take on training and sleep?

Shivoham:I think everything needs to change. The whole definition of fitness has changed for me as well. Now, when I asked, when I do webinars and I asked people, I said, what is your goal when it comes to fitness? and people reply all sorts of different things. I think from my perspective, it is to grow old in a healthy way.

Repeat that again, grow old in a healthy way. So when I say that, what do I mean when I'm, okay, right now, right now, everything is in our favor. We're strong. We're able to recover from our injuries better. We don't need that many medicines. We don't need to go see the doctor, the physio, all of that. We can lift heavy.

All of that is great. But Today I'm 40, tomorrow 75, 80. I don't want to be dependable upon anything or anyone. And for that, that reward or that result will only be reached if I start working on it today. So, the sooner you begin, it's, it's not that if you, you can't start training at 65 or 70, you can, but the benefits that you will see if you start changing your lifestyle sooner.

is better, no? So when people are saying, okay, I'm only 15, I'm only 16. I mean, come on, we all have been there. I mean, till 13, 14 years back, I was partying four nights in a, in a week and drinking and smoking and doing all of that, but I was still exercising. But again, the body kind of. Supported that probably today, the way children are today, the way the youth is, it probably won't support anymore.

Things have changed. Nutrition has changed a lot. So somewhere we need to compensate all those actions as well. So looking after you know, managing stress, doing certain breath work, definitely focusing on exercise, focusing on the right supplementation, which we can probably, of course, supplements people think are bad.

But now when We have to compromise for the lack of nutrients from foods and supplements are absolutely okay. So we have to do all that because once again, youngsters need to understand they are literally investing today in themselves for a future tomorrow. No one is saying go to the gym for two hours, three hours, get on a ketogenic diet and all of that, but somewhere, okay, go party, go drink your kids.

I mean, you are going to do it. Even if I tell you or Your parents tell you not to do it. You will do it. And I've done it. So I'm nobody to tell you not to do it, but at least balance it out somewhere. That's the problem. The balance is not happening anywhere, even if they're not parting the sleeping late.

Even if they're partying, they're eating wrong, they're not training, they're definitely, there's no stress management. So there's nothing which is going in their favor besides the natural evolution of energy within their body, which is helping them to get up every single morning, do what needs to be done and continue.

But how long will that natural health, that assistance be there? How long? At some point we will have to take over. and do something ourselves. Otherwise, it's all going to go downhill.

Ryan:So, as I said earlier, most powerful couple I've ever met. Why? Because you're combining the mind and the body. So, when somebody coaches with both of you, what's the takeaway or where are you approaching it from?

What's the power to make somebody more powerful? Is it that, okay, let me do muscle for one year, then I come and do mind for the next year? Or why the combination to start first off?

Vrinda:Because, like I mentioned earlier, every human being needs to understand themselves in totality. Just your physical body is not who you are.

You have a mental emotional body and they affect each other. So if I ask you, if you have excessive cortisol in the body, do you lose fat very easily? You don't. So somewhere your state of mind is even is connected to your physical fitness goals and not just that, Ryan, because I know you believe in law of attraction and manifestation and that is what I teach when you're trying to manifest something.

Whether it's a fit body, whether it is a successful career, happy relationship, good health, whatever it is. You need a vibrant human system. I'm not saying you need just muscles. You need the human system to be vibrant. You mentioned the vibrational frequencies. So your system should be powerful. And it has to have a certain positive frequency.

You can't be stressed from morning till night, always focusing on lack. What is not going right and expect to meet any goal, whether it's physical fitness or otherwise, it will not happen to the most, in the most efficient manner, it will not happen. Just get clear. People need to get clear of who they are in totality.

What are the powers available to them? What are the provisions given to them? And all of them can be used to attain whichever goal you decide to achieve. Whatever it is, physical fitness. So when we are taking on a client, it has to be body and mind. Otherwise, we are not doing justice to the client. You need to educate the client as well.

And everybody, even Shivam will say the same, whenever he is having the first meeting with the client, everybody is complaining of stress, excessive stress, whether it's corporate, whether it is celebrities, not just limited to them. When we are coaching younger kids, 10 year olds are experiencing stress, excessive amounts of stress.

So not knowing how to handle your mind. Ryan, think about this. We spoke about willpower, discipline. Nobody's taught us actually how to develop those. They just by default in the education system, we pick it up. Nobody taught us how to focus. How many times you heard as a kid, focus on this, focus on this.

Has anybody ever taught us how to focus the mind? Okay. Focus. Okay. If still it is glorified, everybody knows, okay, you need to focus to get to your goals. Has anybody told you the importance of defocusing? If you're too focused, can you fall asleep at night? Of course not. So understand the mind, it, it, how to use it, where to use it, how to switch it off, how to not use it and go to sleep.

So all of these trainings have to be given to every individual irrespective of what age they are.

Shivoham:And that is why I think it's also called mind muscle connection.

Ryan:I was about to ask you about the mind muscle connection that when you're working out do you need to be there in presence for that workout?

Shivoham:It makes sense, no? Otherwise, you're just, I keep telling people, otherwise, you're just moving the weight from point A to point B, but there's nothing really happening in there. It's just a mechanical action. But what you're trying to do is you're trying to engage the muscles by that particular movement.

And that is why I say one breath, one rep, one breath, one rep. Think about it. When you're doing training for hypertrophy, not functional training, when you're training for hypertrophy. Every time you exert force, you breathe out. What is hypertrophy? It's basically muscle growth. Okay. So whenever you're doing weight training, whether it's for fat loss, whether hypertrophy, but when are you doing weight training?

Ryan:Basically, I'm going to bulk up my muscle. Yeah.

Shivoham:If you're bulking up for the purpose of fat loss also, that's fine. But whenever you're using movements like Bench press, biceps, squats, deadlifts, and you're doing isolation strength movements, not functional movements, which are out of control when it comes to heart rate and breath.

I always say one breath, one rep. So think about every time you exert force,

what that allows you to do is firstly it slows down the movement. You get enough oxygen in your system to power through. Secondly, because it's slowing it down, you're able to connect to that muscle much better. You're able to engage every single muscle fiber, whether it's a fast to it, you slow to it, you're able to feel it.

And that is what mind muscle connection is. So when I tell people every time in your workouts. Do some sets where you're using only isolateral movement. So one side of the body, keep the other hand on that muscle. Of course, when you're doing the back, you can't, but say if you're doing bicep, if you're doing chest, if you're doing cable flies, feel the muscle, feel it, pump, feel it, engage.

Cause then now your mind is now connected to how that muscle is moving and feeling. Now, every single set after that, when you do every single rep. You will try to mimic the exact same feeling in the chest or the bicep or the tricep. It really helps. So when I do leg extensions or whatever, I like to keep my hand on the leg and feel the muscles, whether it's a bicep.

It just helps even today, even after 20 years of weight training, it still feels good to know that, Hey, it's, it's there, it's working, but it feels good because you can feel the muscle. It's not that you're doing biceps and you're feeling it in the shoulder. Oh, my shoulder's hurting, but you just did bicep.

Why is your shoulder hurting? I don't know. I was doing this movement. So then focus, no? Keep your coring in. Stand still. Get your mind in the movement. Otherwise, what are you training for? Why are you in the gym? I don't understand. It's probably because I love exercise so much that I get really emotional and passionate about it.

That it hurts when I see people doing things wrong. I tell people in the gym, you should be fined for doing wrong movements. What the hell are you doing? What is that? No, that's functional. My trainer's given me. I know the trainer. They'll be all friends. That is not what, what is that movement?

Ryan:How is that helping?

And, and is this the reason that we should always find qualified trainers to trainers? And the trainer should be mentally and physically present to guide. People who don't know how to work out, look, you're an elite athlete, you're an elite coach, you know how to work out. But for the rest of us uninitiated, I still sometimes don't do a bicep curl probably after 20 years.

Shivoham:I tell you sometimes it's not the fault of the coach. It's not the fault of the trainer. And I've seen this. Trainers giving the right exercise and the right program to the client. The client says, Give me something else. Hey, 10 kgs? No, no, sir, but you've been doing 5 kgs for the last one year. Don't you want to see improvement?

No, no, leave it today. Give me something else today. So even the trainer is like, what should I say now? So it's not always the fault of the trainer. Because see, somewhere the trainers are also, they're like, if I don't do it, he's going to go to somebody else.

Ryan:So India has this thought, I don't need to go to the gym.

Shivoham has big muscles, right? So everyone's thinking yoga, Pilates, walking, all of the general exercises. Tell us how important is muscle towards anti aging and the reduction of heart attacks and the reduction of blood pressure.

Shivoham:Research has actually proven that India is the lowest today when it comes to people with quality functional muscle in the rest of the world, amongst the whole world, India is the lowest.

And if you go to see, it's not actually that hard. Yes, you're absolutely right. The mind is the superpower, but the biggest organ today is the muscle. It's where everything is happening inside the muscle. When they say muscle is metabolically active, what it means is that unless and until you don't feed it with the right nutrition and you don't engage it with exercise, you are going to lose it for a person who doesn't exercise after the age of 35 till the time they they die, they are losing a certain percentage of muscle every single year.

And what we also people don't realize is that muscles have a certain amount of triglycerides within them for energy sake. But people who you'll see a lot of people in the gym who can't even squat and they struggle. It is not because that they don't have the strength. The muscles have become dysfunctional.

The fat has overtaken in it. I heard it in another episode. It's like. You're literally packing your suitcase with clothes where to a point now the clothes are kind of overflowing from the suitcase. So the whole point is open the suitcase, start removing all the excess fat from it by training and weight training is the best way to do it and start getting the functionality of the muscle back.

Why? Muscle is what looks after your blood pressure. Muscle is what basically controls your insulin sensitivity. Muscle is what controls your blood glucose levels, controls your heart rate, controls your joint health. The majority of the deaths that happen in senior citizens is because of falling. Either they die because of that or they die either because they are in the hospital recovering from that and they end up getting something else.

And simple reason, muscle has slow twitch, fast twitch fibers. Slow twitch fibers are the ones responsible for strength. Fast twitch are the ones responsible for explosive sudden movements. What happens when you fall or when you slip? The minute you slip, your legs move to kind of balance you out. That is your fast twitch fibers.

And what helps you break that fall is your slow twitch fibers. You don't have to train separately for it. We just have to train so that tomorrow when you fall, You will slip or you'll lunge, but you won't slip and break your hand or wrist or it actually happened to me two three months back and I was going from the gym.

I was crossing the poolside and going down and I slipped, but I fell into a beautiful lunge and I had my suitcase on me. The next day I came to my suitcase on my gym bag. It's literally like a suitcase. The next day I came to the gym and one of the gym instructors, he told me, Hey, I saw that member. Look at him.

Look at him. Look at how Shivam fell and how he saved himself. It's actually a true thing. I'm not making this up, but this is what I mean. I'm not training differently to protect my muscles or protect my joints. And that is why muscle needs to be given that much more importance today. Because again, I don't, you can actually help me on this point and maybe correct me on this point.

People think fruits are the healthiest food items in the world. They can eat all the fruits they want and they'll be fine. But fruit is still sugar. Am I right?

Ryan:You're right. Yes. But you need to have a fruit, not from the energy point of view, but from the antioxidant, the nutritive aspect. Correct. So

Shivoham:if they're having a bowl of fruit, first thing in the morning, and this person is a non training individual.

What is happening to that food?

Ryan:It's all going sugar and liver and fat.

Shivoham:Now, who will explain this when I, whenever we travel? It's when I

Ryan:said

Vrinda:you are saying it. When I know because it's,

Shivoham:it's, I, like I said, I, I always say one thing whenever I'm giving any talk or webinars. I could be wrong. So if I am, please do correct me at any point because I could be wrong.

But whenever we travel and we go to hotels and we see people stack up on fruits first thing in the morning and you can tell that person doesn't go to the gym. Even if, okay, even if they did proper working, like say, for my example, myself, and that day I've just, I've not gone to the gym, I can still afford to eat some

Ryan:fruit.

I think it comes from this concept, India is a health loving nation, not a health doing nation. So here's the thought process, phal to healthy hai, to main kha sakta hoon. Exercise thoda, matlab yeh lagane ka hai. So it's going to be difficult to do that. And I think from that perspective is where people come with this whole concept.

What I tell people or what you can encourage people in your gym is one line that I keep using for everybody out there, which is muscle is the only age reversible organ in the human body. How beautiful you put it. So at any. time. I mean, the brain doesn't age. So the mind doesn't age technically. But the muscle requires work and that work requires you to put some resistance to that muscle.

So stretching only doesn't work. Walking only doesn't work. There needs to be that resistance, which what I have read needs to be more than what your muscle is normally

Shivoham:given. Progressive overload, what we call. So I was hearing a very good podcast. on anti aging and he said very, something very logical and something very amazing.

Stress needs to be put in the body. So when we do cold showers, when we do sauna, when we do all of that, the whole idea behind that and anti aging is that somewhere you are putting your body through adversity. You're causing it through a challenge. You're causing a little, a small amount of stress which then triggers the body to release its immune system, its anti aging system, which automatically work as an anti aging, its self defense mechanism.

And that's what it is. The reason why you put yourself in cold showers and all of that in, in situations which are not comfortable, which are not normal and throwing your body out of homeostasis or balance is so that your body thinks that there's something which is unnatural happening. So I need to protect myself because the first priority of the body is always going to be survival.

And like you said, as long as you put a little bit stress today for one week, you've done five kgs. Next week, try to do 7. 5, maybe reduce the reps a little bit. That is what is called progressive overload. Then go back to 7. 5 and complete the number of reps you did the first week. Every single week you are tweaking the stress a little bit, a little bit, not too much because that too much can be detrimental.

Just enough so that your body has to adapt to that stress. And that adaptation is what causes progress.

Ryan:I think over here. I want to bring Vrinda in because whenever I go to the gym, right, or I do the cold showers, by the way, for the cold showers just the point for, for you, you're absolutely right on the cold showers.

Six hours later, it releases something known as brain derived neurotropic factor, which actually goes and sucks your brain into saying, I love the workout. So cold showers are amazing. Absolutely. Most people, my clients, when they come, Vrinda, they complain. I don't want to do this. I don't want to do that. I don't want to do this.

This is so difficult. There is, there's no driver today. So how do we prime the mind to understand that what Shivoham is saying is that you need to build resistance. You need to increase progressive load before all of that. Everyone's standing outside the gym, looking inside. This is very difficult to do.

I don't think I can do this. And then they give up there. So how do we go and get there for them from this to saying, okay, here's my gym bag, here's my gym gloves, here's my shoes. Let's get started and not run away.

Vrinda:So it starts Ryan with identifying what is important for you. The thing that people are really struggling with is clarity.

Should we

Ryan:write down our goals?

Vrinda:Yes. Yes. I was just going to say that to get clarity, please take a piece of paper. and write down what do you want. Supposing you are 70 years of age or imagine yourself when you're 70 and you want to look back at life, how do you wish to have led it? So write it down.

Okay, I'm successful. I have good health. When you think good health, then you will have to put in the work. So it is a mindset that you need to develop which starts with clarity. It will then, you will do the practices to develop the will. And there's a beautiful line which says, if you think you can, and if you think you can't, you're right.

You stand outside and say, I can't do this, you can't do this. You're peeping out and saying, I can do this, I can do this. So understanding this is your power and there's no judgment. You don't want to do it, don't say you can't. You don't want to do it, I can understand. Then you can't blame anyone. Take responsibility of your life.

You cannot live your life saying, I don't have the good coach. I don't have the perfect diet. We can't go to the gym. Shivam is coming to the house. Also, everything is online now for us. In fact, so everything is available to you. Time has come to stop making excuses. If you're making excuses and stop complaining, then don't complain.

I teach people to take responsibility of their life. This one human being should not become a problem. And somebody else is not your problem.

Ryan:I always tell my wife. You're not my life partner. I, my body is my life partner. And you, I am married to where we go on this journey together, where my body, which is my life partner and your body life partner, they become gym partners.

Shivoham:The reason why we want to be healthy is so that we don't end up being a burden on other people. And we can actually look after people we love. If tomorrow you are unhealthy yourself and you are. always falling sick and you can't do things and you've got aches and pains and tomorrow if you have to look after your children or look after your parents or whoever, how are you going to do it?

In this matter, you have to be selfish. You have to come first so that you can then look after people you love.

Vrinda:This is very important, especially for women, Ryan, because, and when women have a newly born baby or even in how they are, they're nurturers, they love nurturing. They love taking care of their family, whether it's a young child or their husbands or whoever is there, in laws, parents, and I need, need to actually train them.

to prioritize themselves. Yes, themselves. And this is the reasoning I give. If you are not fine, how will you take care of all the people that you think you have the responsibility of? How will you do that? So this is a very interesting example I wanted to give you. I was training one of the corporate female who was in a very superior position in a corporate.

And she had a board meeting, a very stressful day. So we were doing a session in the car. So on the way back, we were doing a video session in the car. And she's like, Vrinda, I'm so stressed. And she had a young baby. She's like, Vrinda, I'm so stressed. I just want to go and hug my child. And that everything becomes fine when I hug my baby.

I said, you stop your car right now. You will never, ever hug your child when you're depleted. Why would you poach energy off your baby? You're supposed to be giving the energy. I said, you stop. You rectify your energy right now. So she literally parked her car. I mean, the driver was there. So they parked. We did some breath work.

We did some visualization. She became fine. Breath always works, Ryan. Because that's the way you change the mind. How are we, when we are angry and agitated and anxious, we breathe a certain way. It's shallow, short and fast. You lengthen the breath, use the diaphragm. The parasympathetic system, rest and digest system has to kick in.

Within 7 to 10 minutes, she was fine. I said, now you're ready to go home, fully energized. Not fully, not at the end of the day, but not depleted. Go home, now you hug your baby. Understand the change begins with you. If you want any change in your life, it starts with Mahatma Gandhi said it. Beautiful saying right outside the office as well.

You become the change that you wish to see. You want your family life to be peaceful, you become peaceful. You want success in your life, you become success as a life first. Do everything right, but it begins with you. You can't neglect your own physical, mental, emotional well being and expect to see that In your relatives, it's not going to happen.

So it begins with you. The change begins with you and prioritize. I do this for newly, for mothers who have newborn babies. Do you know how hard it is for them to take out time for themselves? I said, but if you don't do this, everything else gets jeopardized. Even your I think even your milk secretion gets jeopardized with your stress levels.

So all of that has to be taken into account. Your relationship peoples, when there are young mothers, their relationship with their husbands start suffering because the mothers are not emotionally, they're still finding their footing in this new space. So postpartum is a real thing, but how every single female experiences postpartum is totally up to the practices that they do for themselves, which are extremely, extremely important.

So yes, your question was that you think you can't be as peeping from outside. No, time has come to not make excuses. If you want to change in your life, please make the changes. If you're not making the changes, then please accept your destiny. Nobody's judging you. You want to cry, sit in one corner and cry and do the blame game.

You're prerogative, but don't expect your life to change if you don't change.

Shivoham:I had a client joined my program and she's like, I can't do the whole workout, but I want to train. What do I do? So I said, let's do something very simple for the next two weeks. Let's just do the warmup. Let's just do the 10 minutes of warmup.

Nothing else. You won't do anything else after that. Let's add the next part to it. After two weeks, one month went past. She messaged me, said, all right, so I've every single day I woke up and I did the warmup and I did after two weeks, I added the other part. I said, okay, now let's add the third part. So usually in my online program, there's a warmup activation.

There's a small weighted workout, functional workout, and a core. So I said, okay, now let's just add the weighted workout. We won't add functional right now. After two months, She started doing the entire thing. After three or four months, she messaged me saying, sir, workouts are going great. I've been consistent.

I can do the whole workout. Intensity is increasing. I've lost all the weight. So How did it start? It all started with just the warm up

Vrinda:your willingness to do

Shivoham:the fact. Yes, you can't take away that aspect from her that she wanted to make a change. Yes, at that point, this is probably 99 percent of the people who want to, but their physical bodies are in a state where they cannot do the entire thing.

Start slow. I say initially as a beginner. You'll be surprised, but just learning the skill of lifting a weight with an empty bar will give you the results. Because more than the muscles at that point, it's more of a neurological system, which causes the progressive overload, which causes the adaptation.

You see all these new people come and you know, their hands are shaking while they're doing dumbbells and they can't even get themselves. That's a very normal thing. So imagine just getting that right first. that itself can get my feet fixed in position, embrace my core, get the hands tight, move the weight, even if it's two kgs without anything, that itself will cause change.

You don't have to jump into the deep end. Sometimes you can start with the most basic, basic movement, but you do have to dip your feet in the water. So I used to teach when I was in Australia, I used to teach kids how to swim infants all the way up to squat, which is like 18 years. And the infants, how they, how we used to introduce them to water was the parents would bring them, the father would stand in the water, the, he'd hold the child and we'd have this chani, this, the bucket with the holes and just get the kid used to the water.

Then after that, once the kid is used to you also, then after some time, the father moves away and then you kind of hold the kid and make him swim around and this and that. And slowly, slowly, step by step, you kind of move him along the railing and then he swims. It starts slow. And I think as a coach, that confidence is something that you need to give your client.

It's possible. The other day I put up a video of a muscle up saying that. The muscle up is not a measure of fitness because 99 percent of the people are not even looking at doing a muscle up. It is a beautiful movement. It gets you in your all upper body muscles and everything. It's great, but don't get infatuated with this movement because there are a lot of people who see these videos today on social media and they get intimidated.

They see someone doing muscle ups and 300 kg deadlifts and everything, and they feel like, This is not my scene. So that is when the coach needs to come in and say,

Vrinda:you don't have to, you don't have

Shivoham:to do that. We're going to the other end of the gym and we're just going to do something really simple as a client.

You literally need to handle the client as an infant, as a newborn child, when they entered the gym to give them that confidence, to give them that sense of safety and security. Once they get comfortable, then they can play with the big boys. But it's not

Vrinda:even all going to the gym anymore.

Shivoham:No, even if it's at home.

Even

Vrinda:training at home, you can develop muscles training at home.

Shivoham:But the idea is to start with the most, idea is to start with the most simplest thing and then move up. There's one thing

Ryan:that we didn't discuss today. Maybe a little bit. We talked about the science, we talked about the mind, we talked about the muscle, the muscle science, the mind science.

The biggest excuse that people have is I don't have time. Shivam, what's your take? Vrinda, you go next on.

Shivoham:If you can justify it being a priority, so I've heard it in a lot of videos. If you can justify 30 minutes of exercise being more important than 30 minutes of Netflix or a documentary or something that you want to watch.

You've won the thing. You've won the battle. It's just that you need to replace something with that 30 minutes of exercise. And for that, you need to justify that 30 minutes of exercise being a priority and why it is important. And somewhere that has to be attached rather than to the weighing scale or to a six pack, it has to be attached to something a little bit more emotional.

How are you going to feel when you actually get that goal? What is that going to make you feel? How is it going to change your life? How is it going to change your perspective or other people's perspective towards you? I think if people can get that emotional aspect rather than the tangible goal and everybody, everybody knows.

Exercise is important today. Everybody knows, everybody knows eating is important. So they know it. They just need to justify it being a priority. Prerna,

Ryan:I have no time is the, is the biggest excuse.

Vrinda:I always say, yes, time is a finite commodity. It's the same for you, me, or anybody else in the world. But if you observe any successful person, we've trained a lot of those successful people.

We, you can't even imagine how busy their days are. We have trained people who have even worked out at 3 a. m. and then sat for makeup and then or had 16 hour long days and then made time for a 30 minute workout and breath work and pranayams. So again, it comes like, it is not even like Shivam mentioned validation, how it will make you feel.

That's great to begin with, but eventually you will have to do it for you. You have to identify this is good for me. This is going, this is something that I wanted. And I'm going to apply my energies for doing it and the crazy part is Ryan, once you have identified, this is important, important for me, whether if somebody validates me or no, irrespective, I validate my own actions.

When you do that, time will be get, time will actually get made for you. It actually gets created for you. If Mr Bachchan can find time to train between two episodes of KBC. I think nobody else has an excuse. I've learned so much from him, knowing what is important for you and then just do it. The will, the discipline, the time management.

And once you've decided this is important for me, I'm going to do it. Time will get made for you. This is the beauty of manifestation again.

Ryan:So let's move into a quicker mode a rapid fire. Shivoham, this is for you. Does lifting weights make women bulky?

Shivoham:Not at all. Makes them strong. I

Ryan:want to ask you, Rinda, that same question because you are a trainer and a mind coach.

Vrinda:No, it does not because I've been training with weights my entire life. I think all the weight loss and the weight gain on nutrition is a very big part of it. And women don't have that level of testosterone that you're going to get really bulky. But yes, they can feel little bulky because suddenly they feel their arms are looking slightly bigger.

They just have to wait for the fat to disappear and they'll see the beautiful cuts.

Ryan:Wait for the fat to disappear. Weight training is highly recommended for women. Is cardio necessary every day for weight loss in a gym?

Shivoham:Not every day because at the end of the day, it is how you expend that amount of energy.

So whether you're doing it through cardio, you're doing it through weights, you're doing it through functional training, or just your activity throughout the day, doesn't really matter.

Ryan:Is strength training more effective than cardio for fat loss?

Shivoham:Absolutely. So strength training, you're again working on building muscle.

We all know that the more muscle you have because it is metabolically active, it needs more energy to survive. Automatically you are raising your BMR. Now it's not that you're raising it through a thousand calories or 10, 000 calories, which you're raising it minimally, but that minimal increase in the BMR will assist you in burning more calories when you're sitting and doing absolutely nothing than you would when you are, you know, on the treadmill.

Vrinda:And you can use strength training movements in a cardio.

Ryan:Does a plant based diet provide enough of protein for muscle building?

Shivoham:When we talk about protein, we talk about amino acids. We all know that. Okay, fair enough. Plant based is not a complete protein. But when, thankfully, being in an Indian culture, when you do mix up all the ingredients together, your dal, your sabjis, your grains and everything, dahi, rice, you do end up making most of the amino acids.

Depending on your goal, you might require a little bit more. You can always go for a plant based supplement. But it's not necessary that you need to have meat or other forms of animal products.

Ryan:This is a trending question right now. Is it better to work out in the morning or better to work out at night?

Shivoham:Ideally, it is good to work out in the morning because you're in sync with nature, but there are a lot of people whose jobs and lifestyle would not allow that. And for them, working out in the evening or in the night is fine as long as they do other things to compensate for working out in the night.

Because we know that In the night, your body is going to sleep. Your body needs to rest. Engaging your nervous system is not the best thing to do. So do certain kind of breath works to again, you know, release that cortisol from your system. And you're fine.

Ryan:Is it necessary to take supplements for a workout?

Shivoham:It's not necessary, but it completely depends on your goal. If you are a bodybuilder, if you are an athlete, if you're looking for performance, then food is not going to do it all. Then of course you will have to compensate it with supplements like creatine, glutamine. It can be other supplements as well, protein shakes, but it's, there's nothing wrong in it.

All depends on your goal.

Ryan:Can creatine improve your workout performance?

Shivoham:Absolutely. It is the most researched supplement on the planet and the most proven supplement on the planet. But once again, we saw a very interesting video which said that they did a, they did a controlled experiment between two groups who they gave creatine one and they did not give to the other one.

But they didn't tell the other one. They were not giving them. They told them as well that we're giving you. So somewhere the power of belief, the fact that they were getting the creatine actually showed the same results, then actually more results than the group that was getting the creatine. It was somewhere on a higher side.

Ryan:This reminds me of the milkshake study, milkshake study where people thought that they were getting an unhealthy milkshake, but they got a healthy milkshake and the inflammatory markers. were actually normal when the people got the bad milkshake. So that is the power of the mind. So is caffeine the most effective pre workout supplement?

Shivoham:For some people, yes, because I mean, it has its natural it does its, it does what it does in the body by increasing adrenaline, increasing your you know, drive kind of, chemicals, your hormones. So somewhere it does make you a little bit edgy and goey, but like for me, it doesn't work for me. Pre pre workout supplements don't work.

I usually tell people. Go to the gym, start your warm up and I promise you within the next five minutes, you'll be all geared up to go.

Ryan:I've seen that myself personally. I hit the gym around 4. 30 in the evening and I'm all like mentally exhausted and everything. And I just get in the first 10 minutes and then the brain just wakes up.

Shivoham:Absolutely. And I, one more amazing hack for that is there are days when you don't really feel like training. choose any three or four exercises that you love.

Ryan:What are those?

Shivoham:So personally I love doing back and shoulders. So, I will choose maybe two back exercises, like a seated row you know, like a reverse fly.

And for shoulders, I'll probably do side raises on the cable, something very light, but engaging. And I'm not kidding. Within the next five minutes or two sets into that, I'm ready for the full on workout.

Ryan:If India Got a chance to work out with you today, but they said, we can only do three workouts this week and only one hour each day.

How would you construct that workout?

Shivoham:Very simple. First day we do a push split. Second day we would do a pull split and third day we do a lower body split. That'd be a little bit of weight training. That'd be a little bit of functional and a little bit of core in all of them.

Ryan:Is there a place I can find this workout?

Yes, online

Shivoham:you can definitely

Ryan:find it. So we're going to be putting the link to get Shivam's workout and you can check the descriptor below and click there to get this three day workout. Get started India. Few more questions and these are for Vrinda. Can journaling or writing down improve your mental well being?

Vrinda:Absolutely, because understand whatever you're thinking it is energy. So it has to leave your body. It has to come out. But I take journaling in a little different way. When you writing something negative, you had a negative experience. It has to come out, but I suggest don't keep it with you. So I have a very interesting technique, which I call WTF.

So it's not what you're thinking. It is right, tear and flush.

Ryan:Right,

Vrinda:tear and flush. Yes. So whenever, so I use this technique for Helping people let go of the past, some painful experience, whether it happened yesterday or two days ago, you write it, but don't leave it there, it's energy. Tear it and flush it, but get it out of your system, the writing really helps.

Ryan:Don't forget to use toilet paper when writing that.

Vrinda:Or you shred it in tiny, tiny, tiny bits and it gets flushed as well.

Ryan:Is therapy necessary for everyone?

Vrinda:I would say only to the level that you don't understand yourself. You just need a therapist for the lack of a better word. I would say a coach, just like you need a fitness coach.

You need a coach to help you understand your mental, emotional body. So for that, you will definitely need help because that is, that is the territory which you have not explored before. In even kindergarten, you need a coach. You need a teacher. So when you're talking about something as deep as the mind you feed, you don't need a coach.

Everybody needs

Ryan:a coach

Vrinda:and then learn the techniques and then take the journey on from there.

Ryan:I think ancient India has always had coaches. They were called gurus.

Vrinda:Yes. In

Ryan:everything.

Vrinda:Because we had gurukuls. We had gurukuls. So children were taught not just a way of earning a living in schools, they were taught life skills.

Which is my intention. So this is what the, I'm working a lot with the youth and it's my mission. So 5 million people in the next five years, I've already said it out loud. So universe is going to make it happen. So I'm going to empower them.

Ryan:So if somebody wants to empower themselves, and do mind coaching with you.

How do we reach out to you?

Vrinda:They're online. So yes, please. You put the description.

Ryan:Getting the description link for you for mind coaching with Brinda. An important question, which I see a lot of children under stress, so even adults under stress, including in my own team. We do so much of diet counseling, calling up clients.

And I think people stop short of a panic attack. Right. So can breathing exercises help manage going in that direction to get a panic attack or prevent a panic attack?

Vrinda:100 percent Ryan, but don't wait for the panic attack to happen. And panic attack does not happen suddenly. There is a build up to it. So I make people more aware of when their energies are getting more stressed out and when anxiety is just starting out.

So at that part. itself, you apply the practices and the breath work and there are certain, I call it 3 2 1 flip technique, where you learn how to flip a thought. 3 2 1? Technique, and which Maharishi Patanjali actually called it Pratipaksha Bhavana. Can you imagine thousands of years ago, they have spoken about the mind in such detail and gave the importance that this has to be done.

It has to be done. Otherwise, a panic attack is just waiting to happen. So you apply the flip technique and you do the breath work. And yes, in all probability, the panic attack is not going to get full blown out of control.

Ryan:Shivam, if not a fitness trainer in another life, what would you be?

Shivoham:I've never thought of that.

I mean, in this life, I wanted to be a lot of things, but wow, the question that nobody asked me, honestly, I'd probably be, I would love to be just meditating somewhere in the mountains.

Ryan:Vrinda, in this life or next life, if you had a chance to go back in a time capsule, what would you want to do?

Vrinda:Meditating on my Shiva, with my Shiva as well.

So yeah, I'm so glad that we aligned in this answer and we never actually thought about this before this.

Shivoham:No, I keep saying, I said, if in the next life I'm ever to come back, then at least I pray to God that bring me into a environment which is conducive to take God's name from even earlier, even earlier.

Yeah, that is something I always ask for.

Vrinda:Not just his name, just sadhanas.

Ryan:So I think the mind and spirituality both connect. And I think the modern day world is disconnected from bringing those two together. It's been great meeting you today. Three are together, body, mind and the spirit. The body is something that all three of us have to work on with everyone.

But I think the spirit is also something that comes in from the universe.

Vrinda:It is the universe and we are a tiny aspect of that universe.

Shivoham:May the force be with you.

Ryan:And with that, may the force be with both of you. India's most powerful couple that I have met for the first time. Thank you so much. It's been a pleasure to host both of you.

And any final words of wisdom to India?

Shivoham:There's no replacement for hard work. So just get your mind in order. And it will just, everything else will just happen, it will flow.

Ryan:Vrinda?

Vrinda:Literally just take charge of your mind space and just get up and do it. Kyunki agar aap mentally aap fit nahi ho, toh aap genuinely physically fit nahi rahe paoge.

Aap khush nahi ho, toh aap fit nahi.

Ryan:This has been an amazing podcast. One of the few podcasts which My media team and I were shocked to find out that we actually did the law of attraction the power of the mind and actually manifested it and 20 minutes later, we were both communicating with each other.

So this has been one of those heartwarming, very special, close to the soul, very spiritual. And I hope you can take away a few takeaways that will help get you to the next level. Start small, as Shivam said. Turn up, keep your mind calm, breathe well, as Vrinda said, and from my desk, your body is the most expensive real estate you'll ever own in this lifetime.

Take good care of it. Thank you for watching this far. It's been an amazing episode and I'm so grateful to have you till the end. If you like this video, please share this video with your loved ones. Better still, gift me a subscribe, a like, or even a comment and we'll come back to you.

Here are the studies spoken about in the podcast -   

- 21 minute workout 

* https://www.medicinenet.com/is_working_out_20_minutes_a_day_enough/article.htm 

* https://www.newindianexpress.com/lifestyle/health/2017/Sep/28/exercising-21-minutes-a-day-can-increase-lifespan-by-more-than-three-years-1663977.html#:~:text=A%20research%20has%20proven%20that%20by%20exercising%20just%20for%2021%20minutes%20a%20day&text=enough%20to%20inspire%20to%20get%20moving%2C%20perhaps%20the%20prospect%20of%20adding 

* https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6536904/  

 - Book your personal Nura screening -  https://www.ryanfernando.in/ryan-recommends/nura.php  

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