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9cc29716-edac-4bc6-ae12-0e0acdf04197 Download Sample Book Wheat Less A Guide To A Gluten Free Life- Hard Copy In Wh(eat)less, Ryan Fernando reveals the hidden health impacts of gluten and empowers you with practical strategies for a healthier, gluten-free lifestyle. Buy Now Buy From Amazon What's inside? Wh(eat)less: A Guide to a Gluten-Free Life: When the parents of a nine-year-old child with ADHD and autism approached renowned nutritionist Ryan Fernando, they were desperate for a solution. What followed was nothing short of miraculous: through a gluten-free diet, the child found her voice and reclaimed her place in society. The root cause? Wheat. In Wh(eat)less , Ryan Fernando draws on his decades of experience to reveal how gluten—commonly found in wheat-based foods like bread, pizza, biscuits, and chapatis—can silently disrupt our health. From headaches, bloating, and adult acne to brain fog and digestive issues, gluten sensitivity or intolerance often goes undiagnosed, impacting millions. Moreover, gluten can exacerbate symptoms in children with ADHD, Down syndrome, and other conditions. Through inspiring real-life stories from his practice at QUA Nutrition, Ryan highlights how eliminating wheat from the diet can bring about remarkable health transformations. Featuring insights from his work with top celebrities like Aamir Khan, Virat Kohli, Anushka Sharma, and Shahid Kapoor, this book serves as a practical guide for anyone ready to embrace a gluten-free lifestyle and unlock their full potential. Whether you’re seeking relief from chronic symptoms or looking to make impactful dietary changes, Wh(eat)less offers the tools, motivation, and expertise to transform your life. What Our Clients Are Saying Wheat less Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. Wheat less Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. Wheat less Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. What Our Clients Are Saying Our Other Products Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

d3b49c82-ce2b-4302-aa31-c523e49d67f6 Download Sample Book Wheat Less A Guide To A Gluten Free Life Pdf Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Buy Now Buy From Amazon What's inside? Wh(eat)less: A Guide to a Gluten-Free Life: When the parents of a nine-year-old child with ADHD and autism approached renowned nutritionist Ryan Fernando, they were desperate for a solution. What followed was nothing short of miraculous: through a gluten-free diet, the child found her voice and reclaimed her place in society. The root cause? Wheat. In Wh(eat)less , Ryan Fernando draws on his decades of experience to reveal how gluten—commonly found in wheat-based foods like bread, pizza, biscuits, and chapatis—can silently disrupt our health. From headaches, bloating, and adult acne to brain fog and digestive issues, gluten sensitivity or intolerance often goes undiagnosed, impacting millions. Moreover, gluten can exacerbate symptoms in children with ADHD, Down syndrome, and other conditions. Through inspiring real-life stories from his practice at QUA Nutrition, Ryan highlights how eliminating wheat from the diet can bring about remarkable health transformations. Featuring insights from his work with top celebrities like Aamir Khan, Virat Kohli, Anushka Sharma, and Shahid Kapoor, this book serves as a practical guide for anyone ready to embrace a gluten-free lifestyle and unlock their full potential. Whether you’re seeking relief from chronic symptoms or looking to make impactful dietary changes, Wh(eat)less offers the tools, motivation, and expertise to transform your life. What Our Clients Are Saying Wheat less Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. What Our Clients Are Saying Our Other Products Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

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599eb778-a69c-4422-a7a5-4ab71ecff813 Download Sample Book EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Buy Now Buy From Amazon What's inside? Transform Your Performance with Ryan Fernando’s EATING SECRETS OF CHAMPIONS: Discover a life-changing approach to eating for peak performance! Unlike traditional diet plans, this book focuses on the mindset and strategies behind sustainable behavior changes. Learn what to eat, when to eat, and how much to eat to unlock your true potential. With insights used by thousands of medal-winning athletes, this book is your ultimate guide to achieving excellence. What’s Inside? Awaken the Giant in You Sports nutrition simplified into five actionable areas that parents, coaches, administrators, and athletes can easily implement to raise competitive standards. The Genesis of Eating for Performance Understand why consistent, precise nutrition is non-negotiable for athletes aiming for peak performance. Nutrition, Planning, and Winning Explore pre-competition nutrition strategies, including seven essential food options recommended for Indian athletes ahead of the Commonwealth Games. Predicting Performance with Nutrition and Gene Testing Enter the future of sports nutrition with gene testing, offering personalized fitness and dietary solutions for unparalleled results. You Are What You Eat Master the art of precision eating. Discover why your diet during training matters more than ever and how it can make or break your performance. Answer the Quiz and Win! Take the quiz inside the book for a chance to win a free 100-Day Sports Nutrition Plan with a certified Qua Nutrition expert. Change your game with insights trusted by world-class athletes. Start your journey toward peak performance today! What Our Clients Are Saying Eating SecretsEating Secrets Kenny Bednarek is renowned sprinter with Olympic and World Championship silver medals, exemplifies the power of dedication and discipline. As his nutritionist, I've been privileged to guide his nutritional plan, ensuring optimal fueling for explosive speed and peak performance on the track. Eating SecretsEating Secrets Kenny Bednarek is renowned sprinter with Olympic and World Championship silver medals, exemplifies the power of dedication and discipline. As his nutritionist, I've been privileged to guide his nutritional plan, ensuring optimal fueling for explosive speed and peak performance on the track. Eating SecretsEating Secrets Kenny Bednarek is renowned sprinter with Olympic and World Championship silver medals, exemplifies the power of dedication and discipline. As his nutritionist, I've been privileged to guide his nutritional plan, ensuring optimal fueling for explosive speed and peak performance on the track. What Our Clients Are Saying Our Other Products Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

6ed69260-b1ca-449e-9a14-e9587547fb60 Download Sample Book EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. Buy Now Buy From Amazon What's inside? EDUCATIONAL FITNESS TRACKER: This is not just a diary, it's a guide to a better life. this gives you the basic knowledge about the food, lifestyle, exercise, superfoods etc. this will help you keep yourself on track. Each page has trackers where you can successfully monitor your progress. In the end, you can note down your goals, visualize them and track yourself achieving them. What Ryan says - "The ultimate diary to keep up your New Year resolutions to become fit. it has everything you need to keep yourself on track. like daily trackers, progress markers, brief knowledge to educate you on fat loss, muscle gain, what all to eat, basics of nutrition, sugars in drinks, training guidelines for nutrition, different superfoods, supplements, achievements and goals tracker" What Our Clients Are Saying Educatinal Fitness Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. Educatinal Fitness Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. Educatinal Fitness Ryan’s natural ability to connect with audiences through relatable stories and examples makes every session an eye-opener. What Our Clients Are Saying Our Other Products Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Load More Discover what’s best for your health with a Personalized approach. Book a Free Discovery call today to learn more about our services, or to schedule a consultation or nutrition plan with our expert team of nutritionists. Schedule A Call

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Explore Ryan Fernando's exclusive range of health and nutrition products! 🛒 From premium supplements to wellness essentials, find everything you need to support your fitness and healthy lifestyle. Shop now for expert-approved solutions! Ryan Product: Expert Picks Boost your health with our trusted products, made for your wellness journey. All Book Supplement Supplements Collagen Powder Cranberry Flavour - 250g Our collagen powder supports healthy skin, muscles, and connective tissues, promoting overall structural strength and vitality. EDUCATIONAL FITNESS TRACKER The ultimate diary to keep up your new year resolutions to become fit. EATING SECRETS OF CHAMPIONS Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. Wheat Less A Guide To A Gluten Free Life- Hard Copy In Wh(eat)less, Ryan Fernando reveals the hidden health impacts of gluten and empowers you with practical strategies for a healthier, gluten-free lifestyle. IMUSATH A revolutionary blend of 7 potent herbs designed to naturally support and enhance your immunity. Wheat Less A Guide To A Gluten Free Life Pdf Drawing from the expertise behind thousands of medal-winning athletes, this book is your ultimate guide to unlocking peak performance and achieving excellence. 1 Chaze Composition: Dextrose (pharma grade), Fructose, Maltodextrin (pharma grade), Sodium chloride, Potassium Phosphate, Thiamine, Niacin, Pyridoxine Hydrochloride and Ascorbic Acid

Get personalized nutrition plans for weight loss, diabetes, and more. Trusted by celebrities like Virat Kohli, Kenny, and led by Celebrity Nutritionist Ryan Fernando, our expert dietitians deliver tailored diets for optimal health Ryan Fernando Celebrity Nutritionist Olympic Sports Nutritionist Fitness Visionary Know More Get Ryan Download Ryan Fernando Diet Planning APP About me For over twenty years, Ryan Fernando has been on a mission to unlock the science of food and reshape how we nourish ourselves. As a nutrition coach, he focuses on empowering individuals with choices that go beyond quick fixes, guiding them toward foods that genuinely support their well-being. Read More Wheat Less A Guide to a Gluten Free Life Wheatless is a practical guide to life without wheat, offering delicious recipes, science-backed insights, and tips for a balanced, gluten-free diet. It’s designed to empower you with easy meal swaps, helping you feel your best without compromising flavor or nutrition. Get this book Eating secrets of champions Eating Secrets of Champions reveals the nutrition strategies powering Elite Athletes, with practical tips and science-backed insights to optimize performance and recovery. Perfect for those looking to fuel like a champion. Get this book Food Recipes Say goodbye to bland, so-called health recipes! We bring you the best tasty and nutritious food recipes, carefully curated to fit into your everyday balanced diet. Enjoy flavourful meals that support your health without compromising on taste! Recipe 2 Dec 2024 Steamed Dhokla Healthy steamed dhokla, a light and fluffy Indian snack made from fermented rice and chickpea batter. Recipe 2 Dec 2024 Lauki (Bottle Gourd) Soup Nourishing and light lauki (bottle gourd) soup, packed with vitamins and flavours, perfect for a healthy meal. Recipes 16 Oct 2024 Vegetable Clear Soup A light and nutritious broth brimming with fresh vegetables, rich in vitamins and antioxidants, perfect for a wholesome and healthy meal. Load More Watch our videos Explore our YouTube channel for engaging videos on nutrition, fitness, and healthy living. From expert tips and tasty recipes to practical advice, we’ve got everything you need to fuel your wellness journey! Featured 2 Dec 2024 Decoding Digestion with ‪Dr Pal‬ Health Shotzz Episode 3 Explore the intricate world of gut health with Dr. Pal on the "Health Shotzz" podcast. In this episode, Dr. Pal, a gastroenterology expert, discusses the gut microbiome, constipation, PCOD/PCOS, colonoscopies, and fasting Listen to our Podcast Watch our podcast to hear health experts and doctors share simple, practical tips you can use in daily life. Stay informed and improve your well-being with us! Health Shotzz 25 January 2025 01:41:48 Injury FREE Life Secrets from India's Top Physiotherapist | S2 E10 Go Listen Health Shotzz 28 December 2024 Seema Anand Reveals the Surprising Truth About Sex and Pleasure | S2 Go Listen Health Shotzz 10 January 2025 Mastering Knee Health: ACL Injuries, Prevention, and Recovery Ft Dr Chirag Thonse | S2 E9 Go Listen Health Shotzz 20 December 2024 Indian Parents STOP Making This Mistake! | Ft Schweta Gandhi Go Listen Health Shotzz 15 November 2024 Injury Prevention Secrets Revealed by Dr Ali Irani Go Listen Health Shotzz 30 October 2024 Hansaji Yogendra: Reveals the Secret to Better Sleep and Healthy Life Go Listen Health Shotzz 18 October 2024 Kumaar Bagrodia's SECRET Brain Hacks for Success! Go Listen Health Shotzz 5 October 2024 77 The SHOCKING Truth About Celebrity Routines Revealed Ft ‪@Yasminbodyimage‬ Go Listen Health Shotzz 21 September 2024 How Ranbir transformed his body ? | Health Shots S2 E3 | Go Listen Health Shotzz 31 August 2024 Cult Co-Founder Rishabh Telang on Fat loss, Exercise and Food | CULT Fitness | Health Shotzz S2 E2 Go Listen Health Shotzz 15 August 2024 Sangram Singh Reveals the Secret to a Healthy Lifestyle in 2024 Go Listen Health Shotzz 26 July 2024 The Ultimate Skincare Guide with Dr. Rashmi Shetty Go Listen Featured Episodes Watch exclusive interviews with expert guests on health, nutrition, and wellness tips, only on our YouTube channel! Featured Episode 15 Aug 2024 Sangram Singh Reveals the Secret to a Healthy Lifestyle in 2024 ‪@SangramSinghOfficial‬ We welcome you to 1st Episode of Season 2 of the Health Shotzz Podcast, please continue listening to one of the most inspiring episodes with ‪@SangramSinghOfficial‬ who has given health tips and shared inspiring stories he never shared. Guest Episode 5 Oct 2024 The SHOCKING Truth About Celebrity Routines Revealed Ft ‪@Yasminbodyimage‬ | Season 2 In this episode, I’m joined by Yasmin Karachiwala, the fitness icon who brought Pilates to Bollywood and trains stars like Deepika Padukone, Katrina Kaif, and Alia Bhatt. Yasmin shares her inspiring journey from disliking physical activity to becoming a pioneer in fitness. Featured Episode 26 Jul 2024 The Ultimate Skincare Guide with Dr. Rashmi Shetty. Episode 9 Health Shotzz our latest podcast episode features Dr. Rashmi Shetty, a renowned expert in dermatology and aesthetics. This episode is a must-watch for women who want to debunk body myths, learn the importance of consulting qualified doctors, and gain insights into achieving radiant skin and overall body health. Load More Recent Episodes Catch up on our latest episodes for expert insights, health tips, and practical advice to boost your wellness! Guest Episode 26 Oct 2024 Transform Your Energy, Mood & Sleep Naturally: ‪@doctorsethi‬ Reveals Gut Health Secrets In this insightful episode, Dr. Sethi unpacks how our gut health can shape everything from energy levels to mood and even sleep quality. Solo Episode 28 Apr 2024 Protein Powder Myths Exposed by Ryan Fernando In this video, we debunk the myths surrounding protein powder and reveal the truth about its benefits. Watch now to separate fact from fiction! In this video, Mr Ryan has answered all of the Protein related questions Solo Episode 20 Jun 2024 How to wake up better and fresh, My Million dollar morning routine Do you have to fight with yourself every morning to get out of bed? Do you feel tired every morning? even after getting 8 hours of sleep? In this video, I will tell you what you must do to ensure that you get proper sleep. Load More Our celebrity clients: Our clients are a true reflection of our dedication to personalized nutrition and well-being. Your health and achievements are our top priorities, and we’re committed to guiding you every step of the way. Kenny Bednarek Olympic silver medalist and world-class American sprinter specializing in the 200 meters. Kenny Bednarek, Renowned sprinter with Olympic and World Championship silver medals, exemplifying dedication and discipline. As his nutritionist, I’ve designed a tailored nutritional plan to fuel his explosive speed and maintain peak performance on the track, ensuring he consistently delivers at the highest level. Harmanpreet Kaur First Indian woman to score a T20I century and a trailblazing cricketer with aggressive batting and leadership. Harmanpreet Kaur, Trailblazing Indian cricketer, celebrated for her aggressive batting and leadership. As the first Indian woman to score a T20I century, she has led the Indian women's cricket team to historic victories. Her dedication to excellence has been remarkable. Virat Kohli Legendary cricketer with record-breaking achievements and a key figure in India’s World Cup victories. Virat Kohli, Legendary cricketer with records like most ODI runs for India. Known for his aggressive batting and leadership, I’ve had the honor of optimizing his fitness with a specialized nutrition plan to ensure peak physical and mental performance. PV Sindhu Olympic silver medalist and one of India’s most decorated badminton players with a legacy of excellence. PV Sindhu, World-renowned badminton player with an Olympic silver and multiple world championship medals. I’ve supported her journey with a customized diet plan that enhances her performance and recovery, helping her remain at the top of her game. Shahid Kapoor Acclaimed actor known for transformative roles in films like "Haider" and "Kabir Singh." Shahid Kapoor, Acclaimed actor known for transformative performances in films like "Haider" and "Kabir Singh." I’ve worked closely with him, emphasizing the vital role nutrition plays in health, helping him achieve optimal well-being and maintain peak energy levels for demanding roles. Mahasweta Ghosh Ultramarathoner who completed the Marathon des Sables, showcasing unmatched endurance and grit. Mahasweta Ghosh, Ultramarathoner and fitness coach who conquered the Marathon des Sables in the Sahara Desert. I’ve tailored her diet to fuel her intense training and recovery, ensuring she excels in her passion for extreme endurance challenges and inspires others. Sushil Kumar Two-time Olympic medalist and one of India’s greatest wrestling icons. Sushil Kumar, Iconic Indian wrestler with two Olympic medals, showcasing unwavering dedication and grit. I’ve had the privilege of guiding his personalized diet plan to fuel intense training sessions and ensure peak performance on the global stage. Yuvraj Singh Legendary cricketer famed for hitting six sixes in an over and his inspiring comeback after defeating cancer. Yuvraj Singh Legendary cricketer, celebrated for his explosive batting and triumphant comeback from cancer. I’ve supported his high-performance needs with a customized nutritional plan, ensuring he excels in every game and maintains his health. Joshna Chinappa 18-time national squash champion and Padma Shri awardee for her contributions to the sport. Joshna Chinappa Trailblazing Indian squash player with 18 national titles, including a Padma Shri in 2024. Her exceptional skills and relentless drive are inspiring. I’ve guided her nutrition to optimize performance and endurance during international tournaments. Shikhar Dhawan Prolific opener and key player in India’s 2013 Champions Trophy victory. Shikhar Dhawan, Dynamic Indian opener known for aggressive starts and contributions to key victories like the 2013 Champions Trophy. I’ve ensured his nutrition fuels his explosive batting style and consistent performance at the highest levels of cricket. Abhishek Bachchan Versatile actor acclaimed for his performances in films like "Guru," "Dhoom," and "Dasvi." Abhishek Bachchan, Versatile actor acclaimed for his roles in films like "Guru" and "Dasvi." I’ve worked alongside him to create a tailored nutrition plan that enhances his physical and mental well-being, ensuring he excels in every transformative role. Rajkummar Rao Award-winning actor known for his transformative roles in films like "Shahid" and "Trapped." Rajkummar Rao, Award-winning actor renowned for seamless transformations in films like "Shahid" and "Trapped." I’ve collaborated on his nutrition plan to help him achieve specific body compositions and ensure he consistently delivers powerful performances. Aditi Dhumatkar Pioneering Indian swimmer and the first woman to swim 5,000 meters in under an hour. Aditi Dhumatkar, Exceptional swimmer who made history by completing 5,000 meters in under an hour. I’ve crafted a diet plan to support her endurance and rigorous training, ensuring she performs at her absolute best. Anupam Kher Legendary actor with iconic roles spanning decades, from "Saaransh" to "The Kashmir Files." Anupam Kher, Cinematic icon with unforgettable performances in films like "Saaransh." I’ve supported his vitality and overall health through a nutrition plan that ensures he continues captivating audiences with his powerful and enduring artistry. Sharmila Nicollet Indian golfer with 15 professional wins and the first to compete on the CLPGA Tour. Sharmila Nicollet, Distinguished Indian professional golfer with exceptional skills and achievements. She has secured 15 professional wins on the Epson Tour and made history as the first Indian to compete on the China Ladies Professional Golf Association (CLPGA) Tour. BMI Calculator Curious about your weight? BMI (Body Mass Index) is a simple way to estimate your body fat based on your height and weight. It can give you a general idea of whether you're in a healthy weight range. Find out your BMI now with this easy-to-use calculator! Height (in feet) Inches Your Age Weight (Kg) Your Gender * Men Women Calculate BMI Your BMI Result Your Body Mass Index 55 Healthy BMI range 18.5 - 24.9 Overweight 24.9-29.9 Obesity 29.9-40 Underweight - follow this diet plans Your BMI is in the underweight range (less than 18.5). Being underweight may mean your body isn’t getting enough nutrients, or it could indicate an underlying health condition that affects weight. This can increase your risk of health issues like weakened bones, anemia, weakened immunity, and fertility challenges. Taking steps to gain weight through a nutrient-rich diet and healthy lifestyle choices can significantly improve your overall health. A BMI between 18.5 and 24.9 is considered healthy. The healthiest weight for someone your height is between 270 - 362 lbs. Even a small, gradual increase in weight can be beneficial for your health. 10% Off Book Your Personalized Nutrition Discovery Call It’s always best to discover what’s good for you via a discovery call. To book a call back to enquire about more details including pricing or to directly book a COUNSELING OR NUTRITION PLAN with our team of Nutritionists Schedule a Call Get personalised Nutrition We believe every body is unique and deserves a diet tailored to its specific needs. Guided by Ryan Fernando, Celebrity Nutritionist, our personalized approach considers your age, lifestyle, genetics, and health goals to provide sustainable nutrition that works for you. Whether it’s weight management, boosting energy, or addressing medical conditions, our expertly designed plans make healthy living simple and effective. Kids Men Women Old Age Sports Medical Build Your Child's Future with the Power of Nutrition The first 1,000 days are vital for a child’s growth, shaping brain development, immunity, and lifelong health. Managing these early stages can be challenging for parents, but our tailored nutrition plans make it easier. By considering genetics, location, and development, we create balanced diets that grow with your child, support milestones, boost brain power, and strengthen immunity. With healthy, enjoyable eating habits, we set your child on the path to a bright, healthy future. Connect on call Read more Tailored Medical Nutrition: Bridging Clinical & Holistic Health Medical nutrition is vital for managing health conditions by providing tailored dietary strategies. It addresses needs like diabetes, hypertension, gastrointestinal disorders, and recovery by balancing nutrients. Our team conducts personalised assessments to understand each person's issues and create customised nutrition plans. This approach supports treatment efficacy, manages side effects, and improves overall well-being. Medical nutrition bridges clinical care and holistic health, emphasizing food as a cornerstone of health. Connect on call Read more Women’s Nutrition: Tailored for Balance and Well-Being Women’s bodies function differently from men’s, with a 28-day hormonal cycle impacting energy, metabolism, and health. Our personalized nutrition plans support hormonal balance, reproductive health, and vitality at every life stage. By aligning nutrition with these unique rhythms, we help women maintain energy, mental clarity, and overall well-being. Connect on call Read more Men’s Nutrition for Strength and Vitality We often celebrate women’s health, but men’s health deserves attention too. Men face unique challenges like maintaining stamina, managing stress, and balancing hormones while juggling work and family. Our Men’s Nutrition plans are designed to boost energy, support hormonal health, and enhance resilience. Connect on call Read more Sports Nutrition Tailored to Your Specific Goal Sports nutrition supports the higher demands of physical activity, boosting performance, strength, endurance, and recovery. It involves the right nutrients at the right times to fuel workouts, repair muscles, and replenish energy. Our team performs assessments and tests to understand your body’s needs and tailors a plan to achieve your specific fitness goals. With strategic use of proteins, carbs, fats, and hydration, we go beyond basic nutrition to deliver results. Connect on call Read more Nutrition for Better Aging As we age, tastes and eating habits change, often reducing appetite and causing digestive issues. Ageing also leads to muscle loss, lower bone density, slower metabolism, and conditions like diabetes and joint pain. 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Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! India's Fittest Mom: a message to all the women in India EP 1 Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! Are you ready to unlock the secrets of a vibrant life? Enter the mystical world of Shwetambri Shetty, India's Fittest Mom, as she weaves a tale of triumph over trials in this bewitching podcast! Her journey is an alchemy of balancing motherhood, entrepreneurship, and the art of movement. As the creator of India's first-ever dance community, she reigns as an enchantress of wellness. In this episode, Shwetambri enchants listeners with her insightful musings on nurturing, self-care, and the magic of fitness. Be sure to stay till the end for her spellbinding tips on how moms can embrace the journey to wellness in 2024. Let's enjoy the Transcript Ryan: I didn't see you as a banker. What was that moment where you went? Shwetambri: When my first student finished the class with me, the only student in my class, and she was just like, this was so amazing. And I'm coming back. Ryan: Today, I thought about starting my episode with a transformative expert in the field of fitness. This person I've known for over two decades, and I've invited into my home today, I'm going to talk about how this person who I look up to, I've hosted a radio show with her, and she's a very, very famous person to me. This person is none other than. Shwetamari Shetty. We started a show together many years ago where we hosted early morning a radio show called The Fitness Show. And I remember meeting her for the first time and the energy that came off her was amazing. Now she was not always a fitness instructor. She was born in a place called Kundapur. which is somewhere in Karnataka. And it has the most amazing cashews. I know this because she sent them to me, but her father was a banker. She also became a banker herself. She was for nearly eight years working with HSBC, but she moved on then to come into a journey where she took up fitness as a new mantle. Now, Shwetambri is one of the first people to form Kalfit in India. She's gone on to host many shows. Let's raise a glass today to this guest of mine. She is a celebrity in her own right. And with the new cheers, let's get picking our brain. Shwetamri, welcome to my show. Shwetambri: Thank you so much. Cheers. I may just have sneaked in some tequila there. But thank you so much, Ryan. I think, uh, I must tell the audience, this is the first time we're doing a role reversal here. All these years, especially over the last decade, I've been inviting Ryan for so many different podcasts and, you know, some new radio shows and stuff. And this is fun because I get interviewed by you! Someone who I so look up to and someone who has changed my life. So I worked with you Ryan: on, uh, your, um Shwetambri: CrossFit Games. Yes. I came to you to basically perform better in CrossFit. Ryan: She is one of the fittest women in India. I got third. She got third place. And we were responsible, me and my team at Cornish are responsible for diet. We were responsible. Maybe not for your marriage. We'll talk about that. We were responsible to help you out with your diet when you were, when you were conceiving, then during pregnancy and then the weight loss and pregnancy. So we went really, really close. So today I'm going to be interviewing. Shwetamri about her life. Okay. So are you ready for this? Yeah. Excited. So let's start about your career. You chose finance. Okay. And then suddenly, because I don't see you as a banker. Shwetambri: Yeah. Ryan: Finance and fitness. What was that moment where you went, something snapped inside of you and said, this is what I want to do for the rest of my life. Shwetambri: When my first student. Finished the class with me, the only student in my class, and she had this smile year to year, and she was just like, this was so amazing and I'm coming back. So when you have a customer telling you that she enjoyed that class and she's coming back, you know you've done something right. And at that point I knew this was my purpose. So I feel like finance is something a lot of us can do. Uh, being a great coach, being able to help people change their lives, is not something, I don't know, Ryan: everybody Shwetambri: can do. Ryan: I work with a lot of women, you work with a lot of women, and you're a role model for a lot of women in terms of family, job, career, everything. And keeping yourself fit. Yes. What are the childhood memories of you where you were a very fit person and then that carried on into your job and then ultimately now your career because very few people have that motivation to continue to work out, to continue to stay fit. So from childhood, was there a trigger or there was no trigger? No, Shwetambri: no, a hundred percent. I think I have to give a lot of credit to my parents, but I've been active forever. I'm 43 today. And I started my first, like, I would say yoga actually with my father at age six. So he had to incorporate a lot of, uh, movement and fitness in his life. Cause he got diagnosed with diabetes quite early. Uh, and I think. Because of his suddenly sedentary lifestyle from being super active and a sports personality to being sedentary, being at the bank. So when he started his jogging and yoga, I started with him and then there was no stopping. So there was a lot of sports. There was a lot of athletics. There was a lot of dancing. And it just continued. Of course, I went into sedentary mode also. But it all started from when I was age six and it hasn't stopped and I'm hoping it doesn't stop. Until my last breath. Okay. Ryan: So Shwetamari says she's 43. I don't believe she's a day over 26. And, uh, you know, I have to, I have to say this to you. When I first started working with you on your nutrition, you looked and your statistics made you much older. But now when I look at your diet, when I look at your blood tests, when I look at your skin today, it's actually younger than when I met you 10 years ago. Shwetambri: Yeah. I, I think I, I would agree with that. My body age is actually about the last time I checked with you while doing the test. I think it was 30 or 31. Ryan: So that makes her 13 years younger than her birth certificate age. So, um, there's one lucky man, right. Or who has you 13 years younger, but I didn't know about this. And my team did the research and they came to me. It's like, sure. She went on the diktat of her parents to meet many suitors in arranged marriage. And I was like, I did not know that about Shwetamri. So is it true that my research is correct? That there were about many, many suitors that were there that you went through? Shwetambri: You know, I think a lot of women coming from a typical middle class family in India. would relate to this story where two decades ago, arranged marriage is just what you're supposed to do. And I was fully open to it. And, but I didn't know it was going to get so hard. So most of the memory of my twenties is very bittersweet. Sweetest because I had a fantastic job at HSBC and I had great company to like. You know, go out with and just have a good time. But every time I came home, it was very stressful because it was always about Meeting a potential groom and yeah, I met close to 50 men over I guess four, five, six years. It wasn't close to the idea, but then it got very, very toxic after some point because either you're rejecting or they're rejecting, and it just doesn't stop because your parents and your family won't stop. And then you are at this junction where you're like, should I actually go out looking for myself? Or should I just? Go with the flow. So there were moments where, you know, you, you just break down, your family's breaking down with you. Since you're Ryan: sharing here today. Um, I have been through a similar cycle in my thirties where my father made an Excel sheet of shadi. com. And he had this like, yes, no. And I said, Yes. To what? Nineteen potential arranged marriages only to get a no back. So I can understand how, you know, it's also stress on the parents for a lot of parents out there trying to get their kids. Uh, finding this future soulmate, but, um, I met a husband, a gem of a guy. And, um, how did you meet him? Was he shadi. com? Bharat matrimony. com? Shwetambri: No. So he's not even from the same community. Like I'm a Mangalorean. He's a Mangalorean. He's a Mallu. So after meeting so many of your Mangalorean community boys, and then I resented a Malayali to my parents, they were like, no, no, no, no, this can't be happening. But my friends arranged this marriage with Vivek, you know, like our marriage. I think they also got fed up of seeing me go through this whole torture. I Ryan: think this is for all the friends out there. Okay. And this goes to my friends specifically. You did not arrange my marriage, but Shwetambri's friends arranged for the marriage. So all the Shwetambri's friends, cheers to you guys. You found her Vivek. Okay. Jokes apart. Um. Let's talk about the concept of fitness and your life partner. I think as a nutritionist, I've seen people when they come for counseling, if one partner is fit, it's okay. But if both partners have the same vibrational element, it just, your life just cruises into the next mode. So for you, how important is it to find the same rhythm in a life partner? In everything that is there. Shwetambri: I think it's everything because I don't know otherwise. Um, so here's something, I mean, this is obviously, I love my parents and no offense, but you don't get to choose your parents. Ryan: True, very true. You're Shwetambri: born into. Ryan: You Shwetambri: don't get to choose your parents, you don't get to choose your children. Children, yes. And your siblings, you're right. Yeah. So, why I'm saying that is, Like, you know, whether your parents kind of help you pursue that talent that you have in you, they find it and pursue it, or they don't. You'll love them always. You may just fight with them, whatever, whatever. But you'll always love them. Like you Ryan: can't check out of that relationship. You can't check Shwetambri: out and, and I keep telling my dad even today that I wish you had seen the sports person in me. I would have bought a medal for India and I know, I think I'm fully capable of that. You know me also. And he laughs it off. He's like, you can focus on your daughter getting a medal for the country. I said, of course I'm going to do that. But what I'm trying to say is that you don't get to choose your parents, but to a large extent in today's times, you do get to choose your life partner. And for me, my life changed only after marriage. I became the best version of me because of my husband. He, he helped me bring that out. And I think without, um, his support and everything, I, I wouldn't be doing what I am doing today. Um, you know, finding that purpose, chasing fitness, changing people's lives, helping people get better. So I think the right partners, everything, and I'm sure that's It's for you as well, because I've seen your relationship with your wife and Yeah. It's, I think you both bring out the best in each other. Yeah. Ryan: It's, it's, um, very few people know this, but uh, you know, I may be the celebrity nutritionist, but, um, she's the spanner. She's the world. Exactly. She's the engine. She's the generator. Exactly. Um, the behind the scenes that happen, I think if you are to succeed in a profession, yes. Uh. There is a give and take, especially when you get into this world behind the cameras. Yes. And there's a lot of demand and all. Shwetambri: And I just want to add this very quickly. And I, I'm not, this is not to like create any expectations for anyone, but, uh, when I finished maternity, Vivek, my husband chose to Uh, become a full time father, uh, he quit whatever he was doing the startup that he was a part of only so that I can go back to work and do what I deeply love doing. I don't know of any other man who's done such a big sacrifice for their spouse. I'm not saying it's, it's what men should do or women should do. Nobody needs to do any kinds of sacrifices or compromises, but it's just what genuinely. Ryan: And to the guys out there, you have to give more. I do the groceries, I do the shopping, uh, and my wife says, your money is my money and my money is my money. So let's, let's go with it. But I tell you, if you find the right woman, your life is much easier. So, uh, the hunt is difficult. But I think there's a saying that I always say, Coincidence is a pseudonym that the good Lord uses when he wants to remain incognito. So I think you meeting Vivek is a coincidence. Me meeting my spouse is a coincidence. And I think how you build and work on that. How you in that and marriage is all about, I believe, compromise. Yes. It's all about compromise, you know, uh, and speaking of marriage, and then obviously the next subset is what all our parents want. Did your parents hound you for a daughter or a son? Almost immediately? Shwetambri: Yeah. Like a year Ryan: into the marriage. Oh, you, I, I got it on the, on the night. On the night we got married and my mother-in-law said to me, okay, it's time for you to have kids now. . Shwetambri: Yeah. I think especially for people like I had a. In Indian terms, a late marriage, getting married at 30 for a woman in, especially in my family, because all my cousins are getting married at age 23, 24. Uh, and having started, you know, finding a boy from age 22, then getting married at 30, it was considered very late. So yeah, they gave me a year. But Ryan: yes, a lot of inspiration. She got married at 30. I married my wife at 34. She was 34. We had a kid at 36. You need to train. Well, you need to eat well if you are getting married. Late and having children late. Speaking of children, you have a bubbly daughter. I love watching her videos. Shwetambri: There Ryan: was one video where she says, I forgot to grow taller. Was that there? Shwetambri: I forgot to grow taller. I'm like, why did you forget? She looks at me. She's like, because I forgot. I'm like, why would you ask such a question? And I can Ryan: see her doing workouts with you and stuff like that. Uh, you mentioned a point. That your father said, make your daughter a champion. You have all the right templates as a fitness person, as a fitness mom, as a fitness wife. Uh, and that's part of your career. Yeah. Uh, but requires a lot. People think it's very easy, but it's a lot of investment. Like you can't outsource your work out to somebody. Yeah. What are the things you're doing with your doctor? To ensure that she has a life that gets her ready for the future. Shwetambri: First and foremost, I'm teaching her to eat right. Because I've had a great relationship with food in a sense. My parents always ensured I ate food. So, Ryan: so do you think it's important that Okay, Shwetambri: I must say this, like I have a sweet tooth and I probably eat, you know, something sweet more often than I should. And I actually hide while I'm eating if she's around because I don't want her to see me. Because I've been to phenomenal routine for her with her food and a lot of which I've learned from you. And I know that. If a few years from now, when she's ready to like, you know, uh, do a lot more, the only first person I would come to is you for her nutrition and everything else. But the most important thing to teach your child at a very young age is to eat right. And I will say this, she's three years old. And when I give her a cupcake, which is only on the weekends and on a birthday, because then she has, there's a, there's a significance is she's associated that with a celebration. She'll eat half of it and then she'll just give me the rest and she'll say I'm done and I think this relationship that she's also built with food. And what she would choose to eat more is cucumbers and beetroots and carrots. And you know what I mean? Like, and this is my first focus, the decision to put her into the particular daycare that she goes to was after looking at the menu. So I feel like food can be medicine, food can be poison. And you've taught me all of that very well in the last decade. And I want to be able to teach my child that. Movement comes to her naturally because she sees her mom and dad jump around all the time, lift weights. So she does it on her own. Movement, eating right, kindness. These are the few things that I'm trying my best to teach her. So Ryan: family is crucial to you is what I can see. Your daughter is the center of your universe. What's your normal day like? Shwetambri: Starts at about 5, in the morning. You've always got Ryan: up at 5 o'clock in the morning? No, Shwetambri: it's only post my daughter. Otherwise, I would wake up early for a class. Not for my own workout, to teach others. But now post a baby, I realize like the only other time I have is morning. So first thing out of my way is my own workout because there's literally no other time that you'll find because once you're a parent So Ryan: are you saying that this is key to all the women out there, which is we need to focus on ourselves first? Shwetambri: 100%. How do you take care of a family if you are not able to take care of yourself? How are you going to be strong enough mentally, physically, emotionally? You know, for your family, you need to be strong first and only then like, And Ryan: you know, I hear because I do so many female clients that, uh, they say that, Oh, but I, my husband, Oh, but my children, Oh, but my job. Shwetambri: There's always an Oh. Which is why you have to wake up at 4. 45 if you have to get it done. Ryan: So you're awake at 4. 45, your workout, then what happens? Shwetambri: And then I come back home. Uh, I have a very supportive husband who's already gotten, you know, the little one ready. Uh, so I go and do my little bit. Sometimes I'm not even there. I miss that time. And he's already taken her off to school, uh, and drops it off. And then it's your usual, you know, shower, breakfast, work, work, work, work, work. And then I'm trying very often to ensure I'm there at 4 PM to pick her up. So my window to work is between like 10 a. m. to 4 p. m. to get more stuff done. So that at 4 p. m. when I pick her up, I spend at least a couple of hours with her playing, reading, all of that. You all cook together? No, I don't cook much. Ryan: Does she, does she like to prepare stuff? Shwetambri: Pretend. I Ryan: think that's an important thing that, uh, like I do smoothies or pancakes with my kid and you get lesser resistant from the child. If they have contributed to a preparation of something, especially normal foods and a quick tip, children will refuse a food for up to 11 to 12 exposures before their palate begins to accept it, Shwetambri: right? Ryan: So mothers. Shwetamari, don't give up till you've had 12 or 13 attempts of exposure with something of a food. Shwetambri: That's, I think a great takeaway. Ryan: You've launched many gyms and you're part of CalFit as a fitness expert. You're a dance instructor, um, you've coordinated so many shows and everything. How do you convince people, how do you convince women that muscle is important? I always say muscle is an age reversible organ. Shwetambri: Yeah. Ryan: But obviously you meet them in your class, you do dance, but you encourage them to do resistance training. So what's your take on, on muscle for women? Shwetambri: I say the same thing that you say, by the way, that muscle is the only age reversible organ in the body. And I think more than anything else, um, we want to age gracefully, right? Aging gracefully is. is denied to most people. Like, I look at my own parents today and I'm like, they're, they're 70. They've been fairly active all their life, etc. But they don't have the strength. So being active and, you know, not having the strength when you're at 70 doesn't match, doesn't make sense. But if you build enough strength by doing the right amount of resistance training, weight training, at least two to three times a week, you are going to be able to age gracefully. I mean, you need the muscle mass. You need your joints to function better. You need a strong posterior chain to be able to. Walk without losing balance at 70, 75, 80, right? But you know, we Ryan: keep saying this to our parents. You need to weight train and stuff like that. And I think nobody told that to them in their 20s, So they cannot develop a new skill set in their 50s and 60s. Shwetambri: I agree. But even at 50s and 60s to start doing some unilateral training and resistance training is not too late. Ryan: Amazing impact. Yes. In fact, I would like to share with people there was this, uh, scientific research done. Which was these old age people, they put them in a home and in one part of the home, they gave them board games and another part of the old age home, they gave them a gym, resistant training, chiefly leg extension. Six months later, they did the biopsy of the two groups, the board game group and the knee extension group who did exercise. And they found a muscle regressed by six years at the age of 72. So I think it's very keen to understand that. We have to encourage women to work out and you're a living proof example of it. While you've publicly told us your age is 43, but her metabolic age is 31. So she's a decade younger and I meet so many women in the clinic. And that's why I was so inspired to have Shweta Ambri as my first female guest on board because. The paradigm shift is that women need to take care of their bodies. They cannot have an excuse of husband, children, career. Shwetambri: Yeah, and our hormones. Oh yeah, Ryan: we have only one hormone testosterone. Shwetambri: You have multiple hormones. Exactly. If you want to like really keep that balance with the hormones and et cetera, there's nothing better than weight training, nothing better than weight training and also training according to your cycle, so on and so forth. There's like, there's, we can go into depth of that later, but every woman must pick up weights and it doesn't have to be heavy, light or heavy. The choice is. Ryan: How important is it to have a personal trainer? Shwetambri: Well, it depends on a goal. I think having a personal trainer is phenomenal. It can really change the way you train because you would have seen a version of yourself which you wouldn't otherwise see in a group class. Because here the focus is just you, right? The trainer is trying to get the best out of you. So I think everyone can experience getting a personal trainer to really identify what they capable of and to have all the, you know, the right correction, guidance, postural changes and et cetera. But since personal training is expensive, I would say even if you do, you know, group classes, but if you weight train, how Ryan: often do you weight train? Shwetambri: Every day. Ryan: You weight train every day. Is Sunday a rest day? Shwetambri: Sunday is, yeah, a rest day. I try to do some mobility on Sunday at home with my daughter. She's just, I mean, I do it. She just jumps, jumps in. But, um, Saturday mostly would be a long run because I enjoy running and I feel like the human body is naturally designed to run. So we can't kind of lose. That, you know, ability and mobility and everything. So weight training is something that's, that's, it should be non negotiable for all women. Uh, not just from a strength point of view, because personally for me, it's made me a very confident person. Nothing, no education, no, you know, different types of jobs has been able to give me the confidence that. Weight training has given me. So yeah, it just boosts Ryan: your confidence. Five workouts that you would give any woman out there watching. Five workouts. Like she doesn't have time. She has 20 minutes in the day. Shwetambri: Yeah. Ryan: Five exercises that she could do. Maybe five workouts is the wrong thing. Shwetambri: Yeah, exercises. Five Ryan: exercises. Shwetambri: Plank. It's what your core and your spine really needs. So it's mandatory. Ryan: And how much should a person hold a plank? Shwetambri: Honestly, even 45 seconds. 60 seconds is more than enough. I mean, we don't want anyone to hold for 10 minutes and 5 minutes. It's not a challenge, right? You do a 30 to 45 seconds plank and repeat like 3 to 5 sets. And what should be the Ryan: rest in between? 15 Shwetambri: seconds. Yeah. Yeah. More than enough. That's Ryan: one. Shwetambri: Squats, foundational movement, especially if you can learn to deep squat. If you practice about 10 minutes of deep squat, and you can accumulate this Ryan: one Instagram video of you talking about this, even from a constipation point of view, bowel movement point of view. Shwetambri: Yes. It's what we're, if you notice a toddler, an infant to a toddler, when they move. Squatting, deep squatting is the first movement. Ryan: You know, I want to share something with you and share with all the women out there. I recently went for a wellness retreat. And there were a phenomenal number of women over there. And we were doing a yoga class where we had to go into a squat pose. And I can tell you without a doubt, about 80 percent of the women. were not squatting properly. They were on their toes or they were half squatted, but they couldn't get into a deep squat. So I think this is something that's crucial that women, if you can't squat well and hold that position and then get up, we need to really work on this with your trainer, with you practicing it on a daily basis. What's the third exercise? Shwetambri: Okay, squat, plank, lunges, because lunges allows you to focus on balance and stability, which is what you need as you age, because as we age, we lose balance and stability. Because it's a single leg movement, it allows you to focus on balance and stability and excellent for your glute, for your butt. But being the largest muscle and we know how we need to keep it really strong. Uh, also recent some studies show about how your posterior training, especially your glutes and your hips can help in longevity because you're going to avoid more falls and stuff like that. So lunges, right? Uh, something that can take the heart rate up and can give you a, you know, a great quick cardio activity burpees. It's my favorite. Yona does, my little one does burpees like with the finest technique and she learned it on her own. But burpees is phenomenal for a quick burst of cardio. You know, you suddenly hit like zone three, zone four, come back. So it's phenomenal. The last exercise. I don't know if this is an exercise, but I feel every human being must walk more. Ryan: I was about to add this as my sixth one, but she came in. So yes, we have got walking. Tell us about walking and why. Shwetambri: Oh my God. I mean, it's just what we're supposed to do. I know we could have done this podcast also walking, but then there'd be too much distraction. But walking is just something you're supposed to do and walking is best for fat loss. I mean, so many people struggling out there to fat loss, you eat right, you walk a lot, you'll see that fat kind of melting away, right? It's one of your best zone two training, and we all need to do zone two training almost every day. So it's the finest zone two training. It's what the body is designed to do. Like we say, sitting is a new smoking. Yeah. Ryan: Awesome. And I always tell people that, uh, when I worked with the film stars, one prescription to all of them is please walk. And they look at me very quizzically. But to fat burn. When you are walking, your heart rate is in that targeted zone, where the substrate utilization, meaning the source of fuel inside your body is not glycogen from the muscle, which is the carb, but actually fat. The higher you go in your heart rate, the more is glycogen as a fuel or a battery source. The lower the intensity, the more the fat you burn. Which is why we have something known as NEET. Non Exercise Adaptive Thermogenesis. Which is Shwet, what your mother and what my mother and our grandparents did. Which is being fidgety around the house and cleaning and cooking and Jadoo and Pocha. Which is why a lot of you in the pandemic lost weight. because the housekeeping didn't turn up. So you were fidgeting, you were constantly on the move. Now, speaking of constantly on the move, you are one of the fittest moms in the country, per se. It's, it's, Shwetamri Shetty is the fittest mom. She's got a Ryan Fernando, uh, chapa and approval on that. Any, any three advices that you would give? Uh, to moms about the nutrition that you do. I know I'm the nutritionist, but what would you tell people to do from a nutrition point of view after working with me for almost a decade? Shwetambri: Eat more protein because moms especially, oh my god. During that whole breastfeeding phase and et cetera. It's so important. And then when you want to lose weight after that, it's so important. Eat more protein. Uh, so it's only nutrition advice you want to know. Give us an Ryan: exercise also. Shwetambri: Yeah. Walk more. Walk, walk, Ryan: Yona, I said just walk, walk, walk. Yeah. Yeah. Yeah. You told me Shwetambri: 15, 000 Ryan: steps. Yeah. Shwetamri is like, I'm a dance instructor. I'm a fitness instructor. I'm like, you're going to walk because walk is so important for that post pregnancy weight loss. And especially for women who do not have a natural delivery, then trying to get into hardcore workouts, which with Amrish started almost instantaneously, walking is better for the first month, a month and a half till your body re acclimatizes back. Shwetambri: Yes. Yes. Do your, uh, do your blood tests. More often if needed, because I think your hormones are all over the place because mentally you're disturbed, emotionally you're disturbed, physically there has been a tornado in the body. So I think I did it every three or four months at that phase at one year postpartum. So the blood test really helped me ensure that I'm not getting deficient anywhere and I'm constantly, you know, fueling it or refueling. And last but not least, uh, community, I feel like the community angle, which most people don't talk about, it's so critical. If you have ever Ryan: attended a Shwetamri Shetty Glukh class, you will understand the meaning of community to the next level. I came out of a class once vibrating because there was so much of banter, exchange, motivation, and you go girl. You go, you can do it and stuff like that. I remember that. Shwetambri: Yeah, I think community, like, this is a show that I feel everyone should watch. I think it's on Netflix. It's called Live 200. And it talks about all the blue zones where we have centenarians. And they spoke about how, you know, movement and food and the third thing being community. Contributes to longevity relationships, relationships, Ryan: exactly. What are the top foods that if you make your friends, you were eating with them, having this relationship with them, what would you eat? And you're not speaking to your nutritionist. Now you're speaking to a talk show host and tell us. Shwetambri: Oh my god. Okay. Uh, Ryan: I know you love your glass of wine. Shwetambri: Yeah, I do. I like my wine. Sometimes I like my beer so Uh, I don't I don't overdo it, but I don't like compromise on it either Uh, I Ryan: do the sweet tooth. Shwetambri: Yeah, the sweet tooth comes in the end and that also I don't I don't compromise. I mean, you know, sometimes I'm like, you work so hard, you work out harder than you should be able to enjoy a few things in life. And then, you know, I, I love fries, but I really control, but I do enjoy a little bit. Ryan: I also love fries. Shwetambri: Yeah. Yeah. But if there is like a big bowl of fries, I probably would count and not have more than like, Ten fries. You know what I mean? Ryan: So I think Shweta Mishra is more disciplined than me when it comes to French fries. Oh Shwetambri: my god. So happy to hear that Ryan: But yeah, it's it's tough when you're out you have a kid I have a kid our kids are these days normally Engrossed in their devices, how important is it for our children to be physically active? When should they be physically active? And how can parents encourage their children to form a routine and go in that direction? Shwetambri: Yeah, I think I can say a lot now because I have a child and I watch her. I think being physically active is everything for children. Everything. They should just be active all times. And I would just tell all the, you know, listeners who have children, That it's not about fitness. Don't worry about your child's fitness. Just ensure that your child is playing a sport. Most important. Either they are just running around, you know, in the apartment building, or in the park, or wherever they are. Or you have to identify one sport that they kind of enjoy doing. They don't need to love it. They may just change every two years what they love. But I feel every child in this country, maybe in this world, should play a sport. A sport that they kind of like. For as long as they want to some movement and like, I mean, I definitely want to start my child at age four, uh, age four is a good time to start certain types of activities like ballet will be age four, age five gymnastics. You can start from age four. And I feel it's a great foundation to have. For most children, gymnastics, and then after that, they can pick up a sport that they like. I mean, there's so many options today, so many ways to, you know, be active, build a routine, right? One is identify what sport and what are the different things they want to do. Second is build a routine. You come back from school, like, okay, I'll tell you what my routine is, right? Of course, the kids have no time in the morning. They wake up and go to, you know, daycare school, wherever. My child comes back, she has a little snack. And then soon after that, for the next one hour, it's playtime. And it could be anything. It could be cycling. It could be just running around, going to the parks. sliding down, up in whatever it is, play a sport, do an activity, which is physical in nature for an hour or so, right? If they want to do more, great, do more. And then you can, then I do some reading like for about 30 minutes, 40 minutes max, we do some reading and then we do dinner and we go to bed. And the routine is such where screen time is only given on Saturday and Sunday. And this is something we built. We built from the beginning, so there is no screen time on other days at all. Unless of course we've gone out for dinner on a weekday and then the child is getting supremely bored in an adult conversation, then you don't have a choice. You have to engage them in some other way. So yeah, it's snack, physical play, some mental thing with reading, drawing, doing some puzzles, dinner, and bedtime reading and sleep. Saturday, Sunday, about two hours of screen time and a lot of play through the day. So I feel just you have to be active for that too. So you have to be strong and you know, you should have the ability to run around with a child because sometimes you live in spaces where you don't have too many kids to play around with. Uh, but there are so many activities for kids today. It's phenomenal. Like I took my child. Uh, bouldering, you know, the rock climbing, it's mostly for adults, but then they had a small section where you can just learn and she loved it. And then I took her and her friends. So you have to experiment what's out there. Sports. Ryan: Awesome. So you're talking about children getting more physically active. Yes. Well, what about if somebody Their parents like my parents wanted me to only study and not have any physical activity who never worked out. So a lot of our listeners have never worked out. So somebody who's never done a workout, what would you advise me? Shwetambri: Okay, I'll say something and, uh, how to start? Yeah, start with an activity your child thoroughly enjoys doing. That's the most important. Identify, put them into two, three different activities and see what they like. And let's build on that. Don't force the child to do what you want them to do. Identify what they like, because they'll probably like five different things, right? But one you can stick. And with the adults? You know what? This is something I read recently, Ryan, that You may not have come from a very healthy family and you know, you don't have, uh, a healthy way of living, but at least let the person that's come out of you learn how to be healthy. Change Ryan: the next generation. Yes, Shwetambri: change the next generation. So a little bit for you, you as a parent is. Your child is watching you all the time and learning from you. So even if you're a little active, it will make a world of a difference. Whether you're active with the child, playing with them, or at least being around them when they're doing, you know, some activity, can help them in this Ryan: way. I have a joke to share with everyone, including you. So my son does karate. He's 10 years old. And I've gone back to karate after many years. Shwetambri: Yeah. Ryan: And the first belt is yellow belt. Now, I've been at yellow belt for one year. Okay, because I'm doing, I'm doing, and my sensei says, you need to change it. My cheeky son comes up to me and says, Papa, you've been having yellow belt for the full year. Now I am getting inspired by my kid because he's watching me trying to get fit, but also prodding and poking. So I think it's a two way street. If you as an adult start some physical activity, your child is looking at you. And your child is also then motivating you or kind of poking you that you need to get on to the next belt of life. Shwetambri: Absolutely. My child is saying she wants to do skateboarding because she's seen it on TV or somewhere. Ryan: Do you know that skateboarding is an Olympic sport? Yes. Yes, it is. So, I will, I will do a nutrition plan for the Olympics. Maybe I'll get a gold medal with you on that. Shwetambri: Okay. That's a promise. Okay. Not with skateboarding, but with something. Gold medal. Ryan: Speaking of hard work, has there been one client's life, one story that you can share with people? That was truly inspirational or motivation to you or the world, Shwetambri: you know? Uh, okay. So there are a lot of stories that I can talk about, but most of which revolve around, um, fat loss, weight loss, you know, and you and I both know that's a combination of many things, but what I actually want to talk about is lifestyle changes, right? I feel that's really hard. I have clients who don't really need weight loss. But these are people who I work with and what I see that they need is movement in their life. Right? Like some sort of exercise, some movement. And these are also like, especially one particular woman I'm talking about, a hardcore party animal. There is some term like that, right? Like their weekends or even weekdays are all about going out, having a great time and then waking up next morning and working, working, working, working hard, partying harder. You know, changing someone like that, who actually doesn't have a goal. There is no weight loss goal, nothing. But I wanted to change her lifestyle and she wanted it too. Today, it's been a year, actually. She, of course, works out every single day. She's been phenomenal benefits. But when she tells me that I now go to bed at 1030 versus 1am and 2am, I now even look forward to working out on weekends. And I also look forward to working out when I travel. She's like, I don't know this person existed. She's looking at herself and she's saying that I didn't even know this was possible for me, those kinds of success story that that is for me, a success story, because honestly, weight loss. Maybe a long ish one, but it's possible. We both know that it's possible. So changing Ryan: the avatar. Changing the avatar of the person completely. And there's a lot of research coming in behind this in terms of the brain neurotrophic factor changing. So from, from that perspective when the gut microbiome changes That's what we need to focus on when you bring in more exercise, you deliver more bacteria, which cause you to change your sense of well being. Shwetambri: Yes. Ryan: So that bacteria now says I want more of it like a drug. The same goes for when we do it with sugar. Or alcohol or drugs, the bacteria changes and releases certain molecules which go into your brain and form formative behaviors. But speaking of behaviors, there's one thing where you have a voluntary consumption of good or bad habits. Shwetambri: Yeah. Ryan: But what if people don't have a choice like people who are in corporate India in late night shifts? They don't have a choice. My brother is an example. For the last two decades, he's worked the night shift. I can see that it's a difficult shift. Shwetambri: I can Ryan: see that it takes a toll on the health. So from an exercise point of view, as a fitness expert, what is the advice you give to a lot of people that come to you for workouts? Shwetambri: I must tell you this, that I used to do a night shift once upon a time, right? And it was horrible. Like if I had to go back, I wouldn't do it, but I've done it and I know. But the only thing that I did, and it was a proper night shift. One thing that kept me going from a physical activity point of view during that phase was dance. So I continued to do a lot of dancing and that was my way of moving and being fit. And I did it for about 30, 40 minutes every day. So for people out there who, you know, who have, you know, difficult hours at work, who struggle, I would say it's okay if you don't go to the gym, absolutely okay. You don't get fit only when you go to the gym. Try to walk more often and try to pick a workout time that works for you. It doesn't have to be a morning. It doesn't have to be an evening, especially if you're a night shift person. What works for you is maybe waking up, you know, get some good sleep and waking up and doing a physical activity at home or going out for a job or a walk. Start really slow. So get in a workout at home, do or play a sport, absolutely anything you enjoy. And do it at a time that works for you. Don't push yourself to do it at a time that someone's told you to do it. That works the best. And that's what worked for me. I danced, and I danced when I could. Ryan: So, if you want to get in touch with Shwetamri, and you want to dance with her and get fitter in life, where do we find Shwetamri Shetty? And how do we reach out to you? Shwetambri: Shweshetty on Instagram. Shwetamri Shetty. Shweshetty, that's my handle. S H W E S H E T T Y. Ryan: And three tips to people out there to get cracking in life. What would you say if you just passing a stranger in a railway station, tell like Shwetamri Shetty, you got three things to tell them. What would you tell them? Shwetambri: Walk more, walk every day rather, um, watch what you eat. Okay. Eat more seasonal, eat more clean, eat more protein, sleep better. We didn't speak much about sleep. I'm hoping Ryan brings a sleep expert here, but. Sleep is everything for health as well, right? And I think I only realized that until I had a baby. Like until then, I, yeah. Sleep is the new Ryan: diet actually. Shwetambri: I'm like, until I, I used to sleep like a baby till I had a baby. Once I had a baby, I, I, I don't know what happened to sleep, which every mom can probably relate. But I think Ryan: it gets better after about three years, right? It does. Shwetambri: Now it's getting better. Actually three years, spot on. You Ryan: get the kiss early morning, which wakes you up. Shwetambri: Yeah. So move. Eat right, sleep better, sleep better, and you're set. Ryan: And you heard that from one of the most inspirational women that I know in the fitness industry. If you've liked this episode, then please gift me a like, a share, or a subscribe, or better still, if you comment, I'll come back to you. And don't forget, let's stay tuned for a new learning coming in, but till then, your body is the most expensive real estate, take care of it. 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