Diet Expert: Weight Loss, Calories, Digestion, Sugar & Belly Fat | Pooja Makhija | FO433 Raj Shamani

People who don't eat breakfast are 31% more likely to have belly fat, 48% more likely to be overweight, and 44% more likely to be obese.

Why do we crave?

When your body does not get enough protein, it will manifest as a sugar crave. And most Indians will say, After lunch, have a little sweet. Maybe because your protein need was not tanked enough.

Interesting. So how do we mineralise it?

One small crystal of salt on your tongue and drink it. You will realize that the time between consumption and running to the bathroom has landed. Two, you will realize that you are actually satisfying first. Because even 2% dehydration affects your memory, your mood. So water is important.

In today's episode, we have Pooja Makhija Clinical nutritionist, author and entrepreneur She breaks down how the way we eat can make or break our health Indian diet vs Western diet, which is better?

The Indian thali, the best plate in the world We always have a little bit of salad, fermented pickle, two types of vegetables It's a balanced thali

Do you think food addiction is as strong as alcohol addiction in some cases?

Sugar is eight times more addictive than cocaine.

You have one more thing which is fake sleep.

Most people think that I'm finding it difficult to sleep, so I'll take alcohol because that puts me to sleep very easily. But it disrupts long term sleep. So that's called fake sleep.

You work with a lot of celebrities also, right? Who's the most disciplined one?

Shahid.

Who's the most notorious one?

Ranbir, when he started was naughty. He was like, Pooja, you're making me eat mutton. I'm not going to listen. He also hated my vegetable juice.

How should we eat when we are going through a breakup?

Burnout. Crisis. I also hated my vegetable juice. How should we eat when we are going through a breakup?

Burnout? Crisis? Because this is the time where they'll get addicted to all the wrong things right now. So... in this way, we can make more insightful and better podcasts. And the audio experience of this whole show is available on Spotify, where you can follow us. Enjoy the show. I stopped eating bread and wheat.

I stopped eating it from 4-5 months ago. Not completely, but like I will eat it eat once a month

I'll eat once a month. Bread off, wheat off. And just for the experiment. My mornings

got better.

Like I wake up in the morning and I used to feel very acidic. I would go very I feel like I've done a, that you went too far.

Zero.

See, I'll tell you what.

Because they genetically modified the wheat.

Okay, wheat was supposed to have 5 to 6% gluten. But with 5 to 6% gluten, you can't have the softest breads and the yummiest croissants and the longest shelf life of bakery products. So they genetically modified wheat to have anywhere between 10 and 15 percent of gluten because gluten is what gives carb the elasticity. So, softer, dewier, pizzas, flowier. Why do they make it? It's because of gluten. So, they genetically modified it to have more gluten so it can be softer and yummier.

Now, our bodies were made to tolerate gluten so we have an enzyme that digest it but with the overload of it, 5% ke padle mein 15% so three times more if your body is going to if every time you eat food it's going to have that much gluten the enzyme is exhausted. If the enzyme is exhausted you're not digesting it as well if you're not digesting it as well. If you're not digesting it as well, it's causing gas and acidity and acne and angry skin. Not because of the wheat but because of the greater content of gluten in it.

Sometimes I question also that 25-26 years of my life, I used to eat everything well. Nothing happened to me, I used to function this much. Obviously, my focus, energy, everything has increased now but I also feel that is because I have improved my overall life. So I don't know if it is only due to gluten or lactose.

No, it is not only due to that. If I ask you that cars run only on petrol, then does it run only on petrol?

No, it maintains a lot.

There are a lot of things. It's a complex system. And this body? Oh my God! This body is a magical machine that God has given us. A magical machine.

Self-healing machine. Self-sufficient machine. My body knows how to make everything I need. Heal everything that bothers me. However, like any other machine that needs to produce, it needs

raw material. And the raw material comes from the food I eat, from the air I breathe, from the water I drink, from the sleep I give it. So the machine has basic necessities. Basic necessities ka dhyan do, give the body what the body wants. The body gives you what you want apne aap. See the basic need of the human body is the same. Our approach, our aspirations, our stimuli may have changed. But this body is the same. And if you want to make the most of this body, you have to give it the raw material. Our raw material is that. So, all problems, you can pick up any random problem and these five things can

do the job. What are the five things? And then I'll go to problems. The first one is protein. Okay. Now, some say there is over emphasis on protein. Some say proteins are, you know, were recommended by the best lawyers. Everyone thinks proteins are great. But proteins are essential. Okay. Proteins are not only for the bodybuilders. Proteins are for everything. And if your body doesn't have proteins, I would call proteins as most essential as your immune factor. They are like soldiers. Every time you want to fight a disease, you want

to stay strong, you want to protect yourself from illness, repair, injury, you need proteins. And 73% Indians don't get enough. People who have protein once a day consider themselves on a very good protein diet. And I've done that as a survey. Ask people, do you eat enough protein? Versus someone who says you don't eat enough protein. And if they have one bowl of dal, they think they are doing the job. But that's not enough. Proteins are required not only for one meal but they

are required in all three main meals. Breakfast, lunch and dinner. And if you're not eating enough protein, you are not giving your body the baseline immune cells to correct whatever is going on. Now whatever that problem may be, you call it hair fall, you call it low vision, you call it colds, coughs, you call it dental caries, you go head to toe. Okay. And you can rectify the problem if there's faster healing and repair.

Okay.

Whether it is acne and skin, everything requires to be repaired and repair-based material requires proteins.

Okay.

Okay.

And because we are not getting enough, we are loading up more on carbs. See, there's a plate ratio, right? And if you're not eating enough protein, you will land up having more carbs. In general, India is a carb-rich diet. Okay, we do emphasize a lot on our carbs. And quite sadly, we consume naked carbs. Naked carbs? What is naked carbs? Just like you and I can't, we don't move about in society without correct clothes. The trouble with carbs is not the carbs per se, it's the naked ones.

We forget to dress them up.

How do we dress?

We wear clothes from the front and from the back. Carbs have to be dressed both ways. Fibre from the front and protein from the back.

Okay.

Fibre means vegetables. Cooked, raw, soup, salad. Protein means lentils, pulses, legumes, sprouts, chicken, fish, eggs. Mostly, our carbs are naked. For example, chutney bread. Plain katori poha, which is considered extremely healthy. Plain katori pasta, which is considered extremely healthy. Plain katori pasta which is considered extremely unhealthy but both are naked.

Aloo paratha, lemon rice, carbs jisne kapde nahin pehne hai. Carbs ke kapde hai fiber and protein. Ya phir hum karte hain one sided dressing. Aage se kapde pehne hai, peeche se bhool gayi. For example, idli sambar. Proteins no fiber.

Vegetable sandwich. Peeche se kapde, aage se bhool gaye. If you understand the funda of covering up the carb, you are dealing glucose spikes. It's just as simple as that. Because your carbs and your fiber and your protein requires more time to break down and they hold on and delay gastric emptying, therefore delay surges in

your blood sugar levels. See, all problem occurs when blood glucose levels spike because after a high, there's a crash, then there's a high. So we have to prevent glucose spikes. So most people will say, I'm following an anti-inflammatory diet. What is inflammation?

Sugar spikes. Control sugar spikes, control inflammation. So proteins are an essential factor of dressing up your carbs because most of us fear carbs. But carbs are your energy givers. And if you don't have enough energy, then how do you accomplish everything in the day? True.

Okay, now you don't want to do it as wheat, you do it as bajra jawari. Is there one carb that is the best choice for everyone? No. You have to listen to your body.

Har kisi ki daal laga log.

Correct. suit karega mujhe bilkul nahi suit karega. So, is there one universal millet to sabse acha hota hai? Nahi. But you have to figure out how you're dressing them. But even the order in which you eat your khaana, that itself can also reduce glucose spikes by 40%. Kis order mein khaana khana chahiye? Har cheez ka order hota hai, success ka order for success. There is an order for the day. Right? There is an order for food too. Okay?

So, the thali will be the same. There will be carbs, protein, fiber. Fats are included amongst in all cooking methods. Right? So, fats come in. Now, how do we usually eat?

We take the roti, put the sabzi, dip it in the daal, eat it. Right? That's our normal khaana, khaana ka pattern. But there's something known as meal sequencing.

Meal sequencing.

Correct.

What is that?

Which is the order of eating.

Hmm.

Now.

What is the right order?

The right order is, imagine your stomach to be like a wash basin. And your blood levels to be that drain pipe. If we directly add water to the wash basin, it will flow straight away. If you directly put carbs which are converted to glucose and increase sugar levels,

they'll break down and increase your sugar levels. But let's say we choke this up a little bit. So we first put a little bit of fiber, kachchi sabzi, which is resistant starch. Resistant starch is food for probiotic but is not digested by us and therefore it doesn't increase my sugar levels. So you put a little bit of kachchi sabzi. It doesn't have to be fancy kale, avocado, salad from expensive places.

Kakdi, tomato, gajar is also called salad.

Okay.

Thodasa salad. Fir wo jo aapka sabzi ka bowl tha, 50% plain kha lo. Uske baad aapka jo protein tha, usko 50% plain kha lo. Jaise daal hai ya chicken hai, plain kha lo. You've left 50% sabzi, 50% protein. Now you eat it with your carb, roti or rice. So what you did was you created layers in your digestive

system. Interesting. So you automatically are dealing the glucose which is there in your carbs to be digested before, I mean the fiber gets digested. Then the protein gets digested and then we touch the carbs. So this is called as meal sequencing. Khaana wahi, order of eating badal gaya. If you're going to have a love affair, which most people have with food, it becomes like a toxic love affair.

Right?

You only, do you ever, have you ever heard someone say, hi, I'm in love with kareela? No.

Apart from my mom.

Yeah. And me as well.

And milk vegetable, I'm craving milk vegetable. No one, right? So, love affairs are always with sugar, always with. Oil. Yeah, because those are the one-sided toxic love affairs. For example, if you crave a okra but mama didn't give you bhindi and she gave you doodhi, it's not that you're going to order the bhindi. You just preferentially like the bhindi. But if

you are craving a laddu and I give you doodhi, you will order the laddu. Right? So that's a craving. But this is a preferential choice for perhaps a particular vegetable.

Why do we crave things? There is a concept that there is a biological hunger and an emotional hunger. Like you crave. Yeah. So emotional, whenever you are very sad in life, very happy, very depressed, whatever it is, you go through these emotions. Maybe I am full but still I want it. Like at least on the sad days, I need this sugar now. I was craving it. Why do we crave?

So, if you're calling it a physiological craving, see there are two types of cravings like you said, physiological and psychological. Most cravings are psychological habits we have created. Because per se, society has taught us that food is a beautiful emotional distraction.

Okay?

You are upset, eat it. You are sad, eat it. You are happy, eat it. You are lonely, eat it. You are celebrating, eat it. You are crying kha lo.

Because food is the center of our universe. And you have had previous associations with such. For example, jab main chota tha, gir jaata tha, chot lagti thi toh mama chocolate deti thi. Ya dada ji, dadi ma halwa bana ke deti thi, period ke cramps hote the toh Dadi halwa deti thi, okay so these are associations so our mind works like a jukebox, yeh button dabaya toh yeh CD nikli toh yeh gaana baja, right?

So the minute I am upset or lonely when I was upset but in my childhood my mom gave me a chocolate and it made me feel good. So the body says, you're feeling lonely? Jukebox, eat the chocolate, feel good. So these are habits that I have created over. So that's why there's psychological cravings.

There are physiological cravings, okay, but physiological sugar cravings are actually hidden manifestations of protein or salt.

Okay.

Okay. When your body does not get enough protein, it will manifest as a sugar craving. Your body is actually asking you for more protein, but you will crave more sugar.

Lack of

protein because you're craving sugar. Yeah. Yes it has happened with me.

Happens with me almost every month. It's a very, it's a very, very important point to remember for most Indians because we are not eating enough protein and most Indians will say, after lunch, give me a little sweet. Jaggery is fine but give me a little sweet. Maybe because your protein need was not tanked enough, was not satisfied enough you reach out for that sugar. We are the diabetes capital of the world, is it because we are also 73% lesser in our

protein intake? Is that the correlation? Forget the thrifty gene. Physiologically there are two deficiencies that your body is actually trying to overcome. One protein physiologically and the second one is salt. We told us this white substance is toxic, dangerous for your heart and we were told it is salt, which was the biggest lie. Salt is not causing you to get high blood pressure, heart attacks or water retention. Salt or sodium is an essential mineral required by our body.

But overeating can cause all of these things, right?

Can contribute to all of these things? Overeating salt, no. O Over eating sugar can cause all of this.

Over eating sugar is horrible.

Correct.

Under eating sugar is also horrible.

Salt was demonized and sugar was said it's okay. The whole root of the problem was the sugar. Okay, think about it. Someone gets a stroke. Someone gets a heart attack or someone is just collapsed out of we don't know what, rushed him in an

ambulance without talking to any doctors, without knowing medical history, what is the first thing they give? Saline. What is that? Saline? What is saline?

They give glucose also.

No, they don't give glucose. They give saline.

NS.

NACS.

N.A.C. Saline. What is saline? 9000 mg of sodium.

Why?

Because sodium reduces BP. Even for a person who has got a stroke, they will first give you saline. And sometimes they do a push, which is two units of saline, which is 18,000 milligrams of sodium. Because your body requires sodium to re-kickstart the water that is being held, the kidneys

to filter, the heart to pump. Sodium is not the culprit. It was demonized so that sugar could shine and diseases could flourish. Sadly, salt is never was never will if you have excess salt it will come out in your urine. If you have excess sugar does it just come out in your urine. It gets stored as fat. It gets stored as fat. That's the sad truth. Salt, that

salt is very essential and the lesser salt you have. Now what is the physiological pathway of salt to sugar? Because sodium is so essential, your kidneys have to go into an overdrive to reabsorb it. If we don't eat enough salt, we have to reabsorb this. Now the kidneys can only reabsorb sodium when the brain tells the pancreas to increase insulin because insulin helps the kidneys to reabsorb the sodium. But as soon as the insulin increases, what happens to sugar?

It absorbs the sugar, right? So, it utilizes the sugar. So, the sugar goes down. Sugar goes down.

I'm hungry. My sugar is dropping.

I will land up eating more sugar. What did the body actually need? Salt. Salt and proteins. Yeah. So the minute you give yourself enough salt, you will realize that your body does not need that sugar. Interesting. And salt is as essential to drink, not generalized salt has to be there. Okay.

Do not, please do not switch all your iodized salt to pink salt. It's dangerous because iodine is very important for your thyroid and thyroid is your mother organ. Cooking should be done with iodized salt. Okay. But with every glass of water, you have to put a little crystal of khadi namak, pink

salt, rock salt onto your tongue and then drink water. But you don't need only water, you need mineral water. Originally what were we meant to drink? Water running down the streams, passing through the rocks, mineralizing it to give us what our body needs, which is mineral water. But then came pollution and industrialization and we dirtied the water.

So we needed filters and then we needed better filters and better filters and better filters and now we have lovely filters that takes away all the impurities but also all the minerals. What we are left with is just chemical H2O, two units of hydrogen with one unit of oxygen. Now that's not the water my body can use. That's why I drink this water, it goes from my mouth to my tummy to my bladder to the pot. So the minute I tell people you need about,

adults need about two to three litres of water on a daily basis, they say, Pooja, I am constantly sitting in the bathroom. Why are you constantly sitting in the bathroom? It's because we are having plain water. The minute you mineralize the water, the water actually gets absorbed, goes intracellular. We don't need this extra cellular water. It has to go inside the cells to do the job. When the water takes its journey of moving intracellular, then excreted, then goes to the bladder, this passage of drinking and going to the bathroom is far longer than when it is had plain.

So how do we mineralize it?

One small crystal of salt on your tongue and drink it. Drink a

glass of water. What will be the differences if I... Okay let's try this for a week. And for a week I kept salt and started drinking water. I drink a lot of water. Okay. So now I have started. What will be the differences in my body? What will I

see? What will I feel? Firstly, you will realize that the time between consumption and running to the bathroom has lengthened. Okay. One. Two, you will realize that you are actually satisfying first. You know sometimes people will tell you, I drink a lot of water but I'm always thirsty. I am like that. So because your body is asking you for the minerals with it. Because you're not actually quenching what the body wants.

Because dehydration is real. When you get the sensation of thirst, your body is already 40% dehydrated. We don't want to get the sensation of thirst because even 2% dehydration affects your cognitive skills, your memory, your mood, your recollecting ability, even 2% dehydration. So what is important? So the things you will notice is all of your cognitive skills will always be sharp because

you're hydrating to what the body wants. I told you, this is a self-healing body. But it needs things the way it was meant to be given.

these are the two changes. What else? Major two changes I'll see. Yeah. I'll try it

and for a week and I'll tell you. Done. You will definitely see. You will also notice your sugar cravings going down because your body will get the sodium

mineral that it needs. But my sugar cravings anyway go down when I'm working out a lot and I'm taking enough protein in my meals and everywhere. Proteins can do magic. Like it just if I am... If I'm losing protein in every meal and my diet is clean, I've noticed I have zero sugar craving. On the days when I'm traveling and I sleep very less, stressful days, that day when I haven't even eaten, that day just like at night I want something

sugary. No that's because your body is in survival mode. See, remember we don't eat food because I'm a nutritionist and you're not. We eat food because if you're not going to eat food, we are going to die. So, when the body is not got what it wants, it's going to raise an alarm and it's gonna say I need glucose directly and then you're not going to say, oh, I will eat a protein that will become sugar or I will eat a tomato that will become…

We need an instant.

We need an instant. High sugar, high fat, high salt. Okay, that's what satisfies a craving then. So that's the key idea behind even people who don't eat breakfast. You heard of that? There was a meta-analysis of 45 different observation studies that found that people who don't eat

breakfast, breakfast skippers, are 31% more likely to have belly fat, 48% more likely to be overweight, and 44% more likely to be obese just by skipping breakfast. Now what you said was when I have a day of not eating well I will crave sugar. Most breakfast eaters are skippers are doing just that. They're not front-loading their nutritional intake. They are leaving a void and therefore in the night when the world is sleeping and ordering is easy and opening the fridge and finishing whatever is left is easy.

That's when you will reach out for the wrong foods.

Yeah.

You will reach out for the wrong foods. Yes.

But you were talking about thrifty genes.

Yes.

Why do we crave sugar in first place? Why do we crave certain things the first place? Why do we crave certain things? What is Thrifty Gene?

So, Thrifty Gene is a gift we have been given by the British Raj. Not only did they take a lot of our resources and our wealth, but they also left a lot of diseases in our bank. Okay, how does that go? It's because of the massive famines our ancestors went through. Okay, we had the great Bengal famine in 1770s, we had a Madras famine in 1870s. So, because of the massive famines our ancestors went through, our body biologically changed

to become more storers than burners. So because of the massive famines, because they took all our food and sent it away, their food policing and the way they governed us and they took away all the food crops. So we didn't have enough to eat. So our bodies evolved biologically to become storers, which is why we have more belly fat, which is why we are also called as skinny Indians, skinny fat people.

Yeah. Or they also call us as a toffee phenotype. Toffee is thin outside, fat inside. So we have more visceral fat, lesser lean muscle mass, greater insulin resistance and therefore genetically prone to being diabetic, to having cardiovascular disease, if you compare even Indians staying in the West. And so they've had the same lifestyle, right? But it's the genetic play that is making them more prone to cardiovascular diseases, high

blood pressure and diabetes, although they don't live in India, they live in the West. They're eating the same diets as the Caucasians. But because of our phenotype, because of our genetic mutations that have occurred over the years we are skinny fat people

but also because infrastructure around us is all junk food. From morning to night we all we eat is just junk fried food junk food day in and day out

that's what so the famines made us storers and then in today's world there is no shortage there's only surplus. There's surplus of everything so we are not moving as much as we moved but we are eating far more and of course we are eating convenience foods because we are not cooking our meals. The simple truth is the more we eat of what God made the healthier we will. But the more we eat of what man makes,

the unhealthier we will be. True. Because you're talking about storer, craving, all of these things. Sometimes, psychologically, if my mood is different, I don't feel hungry. It happens with many people. Let's say, when you are sad, you don't feel like eating anything. Why does that happen? Because I crave for more food. I should eat more.

I am going through emotional... If you said that you were sad in childhood, you felt bad, you fell down, your mom gave you chocolate. Now you are feeling bad, I am sad. I am going through, let's say, a heartbreak or bad day, failure, rejection,

I'm not feeling hungry, like you don't want to eat anything, just like just don't talk.

Yeah, but that's because... Why does that happen? Why don't you feel hungry when you are sad? Because different people process anxiety in different ways. Okay, you have two hormones, ghrelin and leptin. Ghrelin is your bhook hormone. Aapko baar baar bolega bhook lagi hai. Leptin is your shashayti hormone. Peet bharah ho hai. Most people have a skewed leptin to ghrelin ratio. Of course, lack of sleep skews it. Okay. Okay. But sometimes emotionally when we are like some people when they are emotionally sad can only think

of food and some people can't think of food. That's emotionally how you are as a person. And it has a lot to do with your leptin ghrelin. Perhaps in your case when you're sad, your ghrelin goes to sleep and your leptin is your happy shashaiti hormone. I'm not hungry. But in someone else's case,

the anxiety and the sadness or the it causes the ghrelin to not stop or leptin is completely sleeping. Leptin is not giving shashaiti, it is just giving hunger. So that depends from different person to person. It's not a stereotype. It's not everybody forgets hunger. It's not everybody only eats to distract themselves. It depends on person to person. But yeah, but you have this body is fully scientific. Okay, so excess bhoog lagna, excess pyas lagna. These are all signs. Your body is trying to tell you something. Okay,

we have to learn how to listen to these signs of the body. I did my epigenetics test, okay.

And it came out that my satiety level is very poor.

Satiety level is very poor. Meaning your leptin is low.

So I keep eating and I don't even realize that my body is done. Just you keep eating. And to me that was fascinating, that's true.

How many hours of sleep do you get?

Very rare.

There you go.

Very rare. 4-5 hours a day.

These are not genetics, darling. These are not genetics. This is lifestyle. Okay. We'd like to blame everything on genetics. And we'll say, oh, I was born like this. I'm sorry. Your lifestyle is 70% of the predictor

of how you're going to age. It's not your genetics that's going to do it. Genetics is a predisposition. So, the fact that your leptin was low, and if you sleep less, your leptin can't be there. Your ghrelin is going to be angry and up there. So, your chashaity value ho hi nahi sakti hai.

You're not going to feel full. That's because you haven't slept enough. That's a very simple ratio. See man has been able to achieve everything. Okay. We can FaceTime. Oh my God! Like my nani couldn't believe. You know like she was talking to her daughter who was in America. When the first time she FaceTimed the joy was to see my nani's face. How can this happen? In her time she used to call me in trunk and then now like this. So but have you been able to replace sleep? The minute you're going to sleep less, everything in your body goes haywire, absolutely

everything. Your fat metabolism, the speed at which you lose weight, your chances of getting osteoporosis. Six hours of sleep on a daily basis versus seven and eight, you're 40% more likely to get fractures and osteoporosis. So statistically, every time you are sleeping less, you're asking for more trouble. And if you are chronically sleep deprived, your all-cause mortality rate is shooting up.

So when we are trying to reach for the stars, darling, you can't compromise on sleep. That's one thing that is a non-negotiable. If you wear a continuous glucose monitor and you sleep six hours, you have the same breakfast, you check your sugar spike, you sleep seven hours, have same time same breakfast, check your sugar spike, you sleep eight hours, same time same breakfast, check your sugar spike.

Interesting. You will never in your life ever think that sleep is a challenge. I should do that. That will be interesting to see. And there are studies done on this. Beautiful studies done. They took same subjects, same breakfast, similar sleep conditions, pre-sleep conditions, sleep conditions, AC, Vac, all were controlled. And they gave those same 100 subjects six hours of sleep, seven hours of sleep, eight hours of sleep.

Nice. These studies are, see, for me, everything has to be evidence and study-based. If you can show me a classic study that is peer-reviewed, and it is, or perhaps it's an observational study, which of 45 or 50 other studies and sold.

But in India our infrastructure is such that we end up becoming addicted to food. Do you think food addiction is as strong as alcohol addiction at some cases?

Sugar is eight times more addictive than cocaine.

How do people get addicted to this?

One bite. But if you tell someone I love sugar versus if I tell you I love cocaine or I'm addicted to cocaine. Why do we look down on cocaine addiction because we know it's bad for us. But sugar addiction, I have a sweet tooth. I'm gujju.

Better word to describe.

I have sugar cravings. We just give ourselves these labels. But actually it's an addiction. Because sugar hits the same dopamine centers in our brain as does cocaine. It's a reward system. And sugar is 8 times more addictive than cocaine. It's a reward system and sugar is eight times more addictive than cocaine. So I should be looking at someone who's saying I'm addicted to sugar eight times worse than when I look at someone who says I have a cocaine addiction. But we don't we just take it lightly. We just take it oh well I'll

learn I'll change I'll try. It's not that. If you teach people the right way to look at certain foods and certain nutrients and certain subsets of food, you can change that.

Yeah. You can change that. And then people when they are going through an emotional slump, when they are at low, they get addicted to substances even more and that's how they get addicted to sugar as well. Here's a question. How should we eat when we are going through a breakup? How should we eat when we are going through a burnout? How should we eat when we are going through a crisis? Okay. So, what

should people do? Because this is the time where they'll get addicted to all the wrong things right now. Okay. So, when we are already downhill, okay, the trouble with the meal plan becomes is not the fact that we had planned to fail in our eating. It's the lack of planning that causes us to fail. Okay, so when you are already downhill or in a crisis, the first thing you do is literally make out a 10-day cyclic menu. Sit down with someone who's not in that same downhill slope like you. Okay, if you have the privilege of a nutritionist or a friend who knows a little bit, bravo, otherwise just sit down with a friend.

Just use AI, chat GPT to do it.

Fair enough. Fair enough. Give a 10 day detailed cyclic menu, breakfast, lunch and dinner, I am going to eat this. Put it up on the fridge, give it to the chef if you have a privilege of a help give it to mom give it to give it to your spouse whoever that this is the way I'm going to eat don't ask me questions even if I don't I have planned it so I will shut up and eat it I'm not going to crib I'm not going to this thing put these meals in front of me let's hope my downhill

gets better that's I would say that's the only thing that you can do because if you're going to live moment to moment, meal to meal, it's one bad choice over the other because if you made one bad choice then you'll see it's a reward and punishment cycle, right? So if you've cheated, then you'll want to punish yourself and say, Kisne teko bola tha do laddoo khaane ke liye, abhi 6 ganda mat kha. Because we as humans tend to do that, right? You cheated, now punish yourself for it. Oh, six hours I was good.

Let's reward myself with one ladoo. So it's that vicious loop. But if everything is planned in front of you, you have planned it, you have prepped it, the food is there in front of you, if you eat the right food at the right time,

you're far less likely to pick up the wrong food at the wrong time. Tell me top five right foods or good foods to eat during crisis when you're low, your energy is down, you're craving almost everything? I would definitely eat my protein, okay, because it'll keep my sugar cravings down. I would definitely eat good fats, because then my stomach is full longer. I would definitely eat higher magnesium rich foods, because magnesium helps you calm down.

Lulla buys you to better sleep. Anxiety and anxiousness becomes better. So magnesium rich foods could be seeds, nuts, they're all magnesium rich. They're also good fat rich, so they go together. I would ensure that my hydration is good

because I don't want to confuse thirst and hunger. Because your thirst and hunger centers are so close together in your brain that 90% of the time when you think you're thirst when you think you're hungry you're actually thirsty so I would ensure that my water intake is checked off so that I don't eat too much out of hunger and thirst and five I would do a little bit of love or comfort eating. See, because you are going through, let's say a batch and food at the end of the day is emotional.

Yeah. Okay, now to say I will go through that loss and I will still be a saint is a tad bit difficult. So, give yourself a little bit of leeway.

See. One meal a day or less than that?

One small cheat.

Okay.

One small cheat. See, remember, every bite is information. We all know the importance of information in today's time.

Yeah.

I want to give my body majority of the time good information. But because of my discomfort or anxiety anxiety give a little bit of naughty information okay but majority is good so that I am able to get out of this problem faster but when majority of the information given is wrong because of comfort eating you are slower to process this loss or this sadness or this anxiety so it will take you longer to get out of it if you have given the body the right longer to get out of it if you have

given the body the right tools to get out of it you will get out of it faster you'll find you'll find that light of ray or that silver lining because your body was equipped to finding it this is a self-healing machine all of these

moments when you're going when emotional eating is high, when you're depressed, sad, tough day, all of these days, emotional eating

is high, then mental sharpness also depletes. So tell me top five foods I should eat for mental sharpness. Most of us associate mental alertness to a stronger brain. Okay. But where are your neurotransmitters? Gut. Okay. So, it's not, these are not brain foods. You have to eat gut friendly foods. Because for every one signal that the brain sends the gut, the gut is sending nine signals back to the brain. So so your eating can control your mental sharpness to an extreme level but if you're dehydrated if your protein

malnourished if you're eating more sugar lack of sleep lack of excite you see I'll tell you what you can you can wait wait in different formats. Or the same five principles. You can apply it to anyone. You can apply it to anyone. You can help yourself. See, that's the magic.

See, there is a manual. Body manual. This could be that. Just a simple manual. You are looking at muscle cramps. Look at these.

You are looking at headaches, look at these. You're looking at digestive issues, look at these. You're looking at anxiety, memory, look at these. It's literally magical, the application, which is exercise, non-negotiable, because exercise, because just like diabetes is a disease, being sedentary is a disease. And how you age depends largely on how you move. And 50% of India does not move. Our physical activity levels, 50% of us urban population are not moving. Women are far more inactive than men and therefore obesity

rates are equivalent. They did a study between Pune, Mumbai, Chennai. Six out of ten people are physically inactive and physical inactivity is equal to inadequate aging. It's a disease and that's what we have to highlight. Most people think exercise is just a way to look good. Okay, when I want to look good. But how you look as benefits of exercise is a dot compared to everything else that exercise

helps you with. Mental alertness, everything, every organ of yours benefits from exercise far more than just your weight. Okay, far more than just your weight. So if you learn, and when we say physical activity, it's movement, it's strength training,

because to make sure that your bones can take this, see, our body is magnificent but it's actually a skeletal mass and we are ignoring the skeletal structure because our bones are not, they are a live tissue. They are not cement like most people think they are cement. They are not. It's a live tissue. And it's made up of osteoblasts which which make and build, and osteoclasts, which break bones.

And if you don't put weights or you don't put pressure on your bones, the osteoclasts are anyways doing their job. Because aging causes hormonal changes, insulin resistance, all of those, which are anyways making osteoclasts, your breaking cells far more active than your building cells. So if you're not going to do some strength training to activate the blasts, you're just going to be a melting frame.

You know, there was one very interesting statistic I read which said, it takes 400 repetitions to make a new memory. Okay? 400 repetitions of anything. But if you do it in play, it only requires 10 to 20 repetitions. Which is the great saga behind how kids know the wordings of all their lovely songs but can't remember three theorems or definitions. Why? Because yeh baar baar baar baar bola but 400 times nahi bola. Gaana 10 times sun liya

aur saare lyrics chhap gayi. Because it's done in play. Very interesting. Because it's done in play. So if we learn how to do an activity in play, enjoy the exercise instead of a trainer sitting on your head and giving you instructions. If there's any form of movement that you enjoy, that in itself for you is not being sedentary. Tell me, compare Indian diet versus Western diet. Which one is better? Indian. Indian diet is better? Why? How? What? Classic Indian. Classic Indian diet means how your grandparents ate. Okay. Tell me key differences. So, I have said this multiple times over multiple forums that if

India's invested money to do a... See right now if you google best diet in the world, there will be Mediterranean. But look at the Mediterranean diet to us, very similar, very, very similar. The Indian thali literally can be an example of the best plate in the world. Look at the Indian thali, we always have a little bit of salad, always have a little bit of fermented pickle, which is today called probiotics.

We'll have at least two types of vegetables.

One or two types of lentils or chicken. We'll have carbs. Carbs are there, I'm not saying that. Carbs are there, but it's a balanced thali. And if you sit in a thali where they serve your thali, they serve it in this order. You remember I taught you meal sequencing?

Oh yeah.

So, when we sit down on a leaf and they come and sequence it for you, they actually give it to you in the same format. Okay. So, there is always logic behind what our ancestors have done. See, if you pick up any trend, where has it come from? You call it yoga, you call it meditation, you call it turmeric lattes, where did it come from? Our Vedas and our culturally, we were nutritionally

a very apt community till we thought that this our thhar ka thali is too boring let's ape the west let's see convenience let's see packaging let's see two-minute foods that's where the trouble arise if we go back to how our thali was made our thali is marvelously healthy our thali follows our our ancestors have followed what today's science will call chronobiology. What is chronobiology? What our ancestors have always done.

Sunrise pattern, sunset pattern. Biggest meal is breakfast, smallest meal is dinner. Always told to us. Today science does studies and researches and calls it chronobiology and then we follow the same thing. Okay. So, there was a very interesting study that they did.

They took a hundred obese women, gave them an isocaloric diet. Isocaloric but divided according to chronobiology. Big breakfast 700 calories, small lunch 500 calories, smallest dinner 200 calories. King, Prince, Popper. Like our grandmother used to say. And then they took group 2. Isocaloric, same calories but reverse. 200 calorie breakfast, 500 calorie lunch, 700 calorie dinner. Both groups were given for 12 weeks this diet.

Group 1 lost double the weight as group 2. Chronobiology is something that we have been told to do our whole lives. Culturally us. So, when you say which diet is best, if we go back and we do it, we have really, our ancestors had masters and BSc and PhDs in nutrition even without doing basic nutrition. But is it different in the north and the south? Is it like north Indian gut is different than south Indian gut?

The things which south Indian will be able to easily digest and north Indian won't be able to and vice versa.

Yeah, because this is all again genes, right? The Dravidian.

So, classic Indian diet won't be same for everyone, right?

Our vegetables will be different, our carbs will be different. Our plate will have a similar division. If there will be more fermented idli dosa, there will be roti, there will be rice. The carb will vary, the method of preparing the doodhi ki sabzi or karele ki sabzi will be different.

But are there any major differences between a North Indian and South Indian?

I would classify it to taste, nothing else.

Because in general.

Just taste and preferences. Yeah, taste and preferences. It's not that oh.

Biologically there's nothing or evolutionary because of so many years, so many things.

So many years that's the only thing that we have all in common is our thrifty gene. Our tendency to be storers. That's all we have to remember. That's why we have to move more. That's why our emphasis on physical activity has to be more.

Okay. I was going through your Instagram. Okay. And I found out a bunch of concepts which were pretty unique for me. So I wanted to talk about that. And I want to ask you what are these? I didn't purposely I didn't open those videos. I'm gonna ask you in detail about these things. Okay. So first was travel constipation. What is this?

See, when your environment changes, your body's responses change. Okay. When now when we are traveling everything goes haywire, right? Your time zones change, your water changes, your food habits change, your sleep timings and your sleep quality changes. Yeah. Now all of these have a direct correlation to how your bowels follow an HMF rule. H for hydration, 2 to 3 liters. M for movement, 60 minutes of your movement for proper peristaltic

movement of your bowel movement and F is for fiber which is your vegetables and your fruits. Now when we travel the HMF goes out of toss and your fruits. Now when we travel, the HMF goes out of toss. Yeah. And your sleep goes out of toss. True. So automatically your bowel movements go out of toss and therefore came the interesting word of coining it as travel conservation. Okay. See they are basic funders. So then what we do, how do we fix it?

Keep more hydration, keep movement and more fibers.

Don't forget your water. See, when you are traveling, you will, you will end up paying more for water than, in some countries you will end up paying more for water than beer.

Yeah.

Okay, so water.

Europe in countries, most of them.

So, no one is drinking water. They are not drinking enough water. We have to focus on your water. Movement ho hi jaata hai. Ek do din nahin hoga toh because of long flights. Ek do din nahin hoga but once you're in Europe, you have to walk. Far more than what you walk in Bombay.

So movement ho hi jaayega. And you just have to include your fiber because there fiber is quite negligible. See, our thali has a lot of vegetables. They'll put two pieces of broccoli and call it fiber. And if you call for an extra plate of vegetables, I call for a pizza with extra vegetables. They gave me a plate of aubergine as vegetables. I was like, okay.

Brinjal as my vegetables. Their obsession with eggplant needs to be studied right now. Like, especially all these European countries.

Like, for some reason.

Imagine I ordered a pizza and they gave me aubergine.

Imagine the combo.

They eat vegetarian pizza if you ask. Yeah. Aubergine is like just there.

It's just it's just very high culinary value.

Whatever that is. Okay.

Biggest travel we're talking, tell me a flight, long flight travel routine. Okay. Tonight I'm taking a 23-hour flight. Wow, okay. So firstly, because of the altitude, your cabin has lesser oxygen. Okay, so lesser oxygen means more inflammation. So what I would do is at least make sure that your omega-3s are at a 2000. So take a 2000 milligrams of omega. See because you have to prevent this 23 hours of inflammation to not trouble your body. If you make sure of that then when you land, jet lag becomes better

to tackle. So first I would ensure at least 2000 milligrams of omegas to keep my inflammation low because of the low oxygen which is going to be inside the cabin.

Okay.

Okay. Two, it is massively dehydrating to be up there. Okay. It's leaching out literally a liter of water every three hours if I'm right. Okay. So, make sure you're hydrating that much.

Like drinking a lot of water.

Yes.

Water with salt, not just water.

Okay.

So, water with salt, not just water. Okay, so water with salt. So make sure that you are electrolyting your water. Stay away from the alcohol. I don't drink alcohol. As much as it may be tempting to be in whatever class.

I don't drink alcohol in life.

The best drink to have on a flight is a Virgin Mary. Okay, because it's tomato juice which reduces inflammation. It has salt and pepper which gives you the electrolytes. It has a dash of spice because there's a very interesting study I read which says that our palate, the taste buds are reduced to 50 percent. Okay, that's. Flight food is always more flavored so that you find it tasty. Even the flight snacks will always be more flavored so that you find them

tasty because A, because of dehydration yeah because of dehydration up there and because our taste buds have become less receptive we are not being able to taste our food very well.

Yeah, and that's why it's high sodium and that's why it's tastier.

Yeah, they call it the Onami. So, there are five taste buds. Okay, and there's one Onami. Onami is which is there in soy sauce and all of these. It stays intact. Onami. Sweet, salt, bitter, all of these get reduced. That's why Onami or most of most flight food will have higher unami factors. It was very interesting. I like flight food by the way. Okay. Because of this only. Maybe because they make it more flavorful. They are trying to make it more flavorful.

And sleep as much as you can. That's the best time to catch up. Your thoughts are anyways going to be lesser because there's lesser oxygen, lesser hydration. Thoughts will automatically stop. You know, also there was a very interesting study that I read. This less oxygen, this less hydration makes you more emotional. Notice that if you watch the same movie on the flight, you will cry more versus if you had watched it at home. Interesting, right?

You tend to become more emotional up there. Wow. I've never noticed but I try to notice. Notice. Otherwise just keep the focus on the hydration. I enjoy comedy movies a lot when I'm in flight so probably that emotion is pumping up but not like sad emotion. Fair enough. I'm more of that rom-com girl so I will watch I will watch that movie and then I'll be like oh oh oh. Okay, but and of course movement.

If you will drink enough water, you will get up that many times to go to the bathroom. So the movement always happens before you hit the loo. Take two three chakras of the aisle and then go to the bathroom. Before you go back to your seat, take two three chakras of the aisle and then go back to your seat that automatically helps.

You have a lucky girl syndrome. What does that mean?

Okay, so we have a part in our brain that is the filter through which most thought processes filter. Okay, I forget the technical name. Okay, but that's the part in the amygdala which which wakes up in the morning and you start the filter for that. So if you wake up in the morning saying wow today I've woken up fresh and today is going to be a lovely day.

So the body picks up all thought processes that are lovely, happy, make sunshine, make the most of the day. So you tell the brain what to pick and our brain is attacked with literally tens and thousands of bytes of information every second out of which it can only pick up some 30 or 35. So that entry point in your amygdala tells your brain what is it that she wanted today. I woke up saying

slept so badly, I have a headache. So the thought processes then filter through, bad, but when you wake up saying, I'm the lucky girl, God is kind, everything is there, Hari Om, happy, morning, you are inducing what the brain has to filter. So aapne filter happiness ka laga So, if you have put a filter of happiness, automatically you are a lucky girl. So, it's just that syndrome that you induce to have every day as a happy day. Yeah, yeah. And there are a lot of studies proven.

Yeah. Which have proven these things. No, no. These are all studies. I told you, I'm a girl of studies and science. So, if you, if this is a syndrome that we just discussed, it wasn't something that would be on my page. But because the study clinically showed how I can literally filter my thoughts to those to give me that syndrome, then I'm going to call myself that lucky girl.

There was an experiment I was reading on the same thing that there were two groups of people, both were given the same newspaper and they were asked to find specific words and one group they felt that they were the ones who used to feel lucky the other one was like we don't feel lucky they were given the same newspaper and the ones who felt they were unlucky they didn't find that those words and the ones who thought

they're lucky because your brain found those words in much lesser time yeah because your brain is filtering it's found those words in much lesser time. Yeah, because your brain is filtering. It's getting like tens of thousands of bytes of information every second. And then from there, it filters. That's how magical this machine is.

But are we loving it and respecting it to its due course? That's a good question. That's the question we have to ask ourselves. That we have been given this magnificent body are we loving it and respecting it yeah so there was a very interesting saying that said you can have a 99 problems till you have a health problem and then you only have one problem true because if one part of our body refuses to work when we wake up this

morning how difficult is it how difficult is it but this body is cleaning filtering detoxing autophagy remove bad cells make new cells this is a wound heal it in two days self healing I don't have to do anything

you have one more thing which is fake sleep connection with sleep what is

fake sleep most people think that I'm finding it difficult to sleep so I'll take alcohol because that makes that put me to sleep very easily because alcohol does that. People do that? Yeah, so many people do that. I need a drink because I can't sleep. Okay, so alcohol definitely induces faster sleep but it disrupts long- term sleep or REM sleep. So that's called fake sleep. So when you use alcohol to fall asleep faster but are not getting the quality of sleep while

you're sleeping, that's why in the morning you'll still wake up tired. Sohe to the, you had extra to drink or you had one drink to drink whatever and you knocked off but when you wake up in the night you're still tired. That's because you slept but fake slept and many people sadly are using the crutch of alcohol to say let me stop my mind, let me blow my gum, let me just fall asleep and that's fake sleep.

How about people do that with marijuana and cigarettes and other things as well?

All forms of, all forms of intoxication, trying to make their brain shut down by forceful unhealthy measures to fall asleep but then clearly they are affecting the quantity and quality of overall sleep. See, when you sleep you have to wake up like a bull ready to charge. When you're not doing that is because there's something amiss. Yeah. You are sleeping but you're not rested. True. And there was

one last thing which I wanted to cover was health routine for summers, winters and monsoons. Is it different? Summer diet is different, monsoon diet is different,

winter diet is different. In winters, we tend to forget water. Okay, that's why we somehow say, we feel hungry in winters. Okay, we didn't feel hungry, but the weather made you forget thirst. So, you confuse the two.

Similar thing happens in monsoons. Because we see so much water, we forget to drink the water. Okay, so that's why the focus changes. Because our environment is stimuli, right? When the stimulus is more of more water, we somehow confuse the two.

Of course, in summer we are losing that much water, but if you're not doing mineral water, then again you're not hydrating yourself well enough. So and also in summers, because of the excessive heat on the outside, foods which are easier to digest just accelerates metabolism. So instead of having cooked food, the more you have sautéed or raw food, it's easier for your body to digest it.

So instead of having the same lentil, rice, vegetable, if you make it like a sprouted salad with some carbs in it, you had the same lentil, rice, vegetable, but you just had it in another form, a spoon of dahi in it, some chaat masala in it, it's cold, it tends to like you could just put cold rice in it like a cold curd rice with tons of sprouts and veggies, it's automatically a more delicious meal that you will enjoy in summers versus eating in winters. And in winters, we tend to have more comfort with warmer foods, okay, therefore the soups

and therefore the hot curries are satisfying. That's why winter foods will be more things that are warm stimuli and just changes in the environment. Stimuli just... Our winter is just for show. But our winter wardrobe opens up a little.

Wear a few knits, it's a lot of fun.

I am from Indore, it's very cold there.

Bombay weather is hardly any change in winters.

Like this is colder than the winters right now.

True that. I was warned, I was warned. It will be very cold Pooja. So I was like okay. Because cold is difficult to then process mind thought because you are all constantly

distracted with the peripheral blood flow trying to keep me warm here.

You work with lot of celebrities also right? You work with a lot of them. Who is the most disciplined one? When it comes

to food? Shahid. Shahid is disciplined? To the T. He can eat the same food in and he has things in very simple formats. He's not a very fancy guy. If he'll have ragi ka steamed ball, he'll have it every day for lunch for days and months and weeks and he doesn't get bored so he is diligent even Deepika very diligent that's why she is see I'll tell you what people just have awe of celebrities okay but they don't see the hard work these guys do the boring monotonous regimes they follow for weeks and months to get that look.

It's not just, it's not just, of course, talent is gifted.

Yeah.

But how they have to look for a particular role, they really work hard. Yeah. Ishan Khattar works so hard to look that look because it means something to them. And all that is hard work. It's not just a magic wand.

It's hard work and that's why they are who they are. So we aspire to be like them. But if we work as hard as them, we will. Of course. We will. we will of course we will you know because this is very interesting theory that I I came across that said looking a particular way like you said

celebrities like or losing weight or being healthy or being skinny is rented not owned and the rent is due every day. The medium through which you reach for that body, you have to follow the same route to stay that way.

Yeah.

Okay, it's rented. It's not owned by you. You can't put your feet up and say, cool, done, dusted. Now I don't have to do anything.

Yeah.

And every celebrity does that as religion. To be who they are, they pay their dues to be who they are they pay their dues to be who they are which is why they shine. True. Who's the most notorious one? Who do you think is the one who is like, let's do it for a few days and not for a few days. Ranbir when he started was naughty he was like Pooja you are making making me eat mutton, I am not going to listen. He also hated my vegetable juice and said I am not going to drink this. But then

a couple of years later I met Neetu and she is like Pooja he doesn't go a day without his vegetable juice. Not a day, I don't know what he is doing today but yes so some amount of naughtiness or badmashi is there in everyone. What's there in vegetable juice which you didn't like? It's not the best tasting juice right? Give me Ranbir Kapoor vegetable juice. It's three colors of vegetables put it's any three colors of vegetables put into a mixie with a little bit of water. It could be carrot, tomato, beet, spinach, bell peppers, doodhi.

Any three colors of sabzi in your fridge, put it into the mixie, little bit of water, blend, strain, put 50% roughage back, nimbu, kala namak, slurp. Yes, it won't taste good one time, it won't taste good two times, but like I said, a habit takes 400 attempts if you make faces and have it, or 10 attempts if you say, I will, and this is going to do me good. It's going to make my skin good, it's going to make my eyesight good, it's going to make

my digestion good, it's going to make my bowel movements good. And in 10 tries, you will love the vegetable juice. So you have to acquire the taste. Like the first time someone tastes vodka, they don't like it. I don't know. But I'm just saying. Yeah. Okay but we can't forget, we can't stop drinking. Same thing with the vegetable juice. You will start to like it. I used to hate my morning juice. Every morning I have the same juice that I drink. Celery, cucumber, beet, spinach, moringa. So it's a vegetable juice. Every day I drink that the same thing.

That's a vegetable juice. And now I started liking it like now if I don't

start with it, my day goes bad that oh. Something was missing. Yeah something like

why haven't. A good health factor, a good feel good factor was missing. It still tastes horrible. But now like my body needs needs my body craves it in the morning that first thing I need it. Yeah because your body likes it. It's not the tastiest thing in the world but it's giving your body what the body wants. So therefore you are enjoying it. So that's a glass of perfect glass of vegetable juice. Now had you put even one fruit in it to make it sweet I would have said that's not the smartest but you are doing it just perfect so that's your glass of vegetable juice and see you automatically just love it because your

body needs it so you're like it. You can turn it around and catch any problem. The solution is the same.

Protein, exercise, sleep, right food and?

No that's what I was saying. We didn't do the last one, which is target nutrient. So, for every purpose, there is one target nutrient that will have to be focused on. For example, for bloating, it's salt. That's the target nutrient. For anxiety, depression, it's magnesium.

For better sugar balance while you're diabetic, it could be chromium piconilate. For better immunity, it could be zinc. For better, lesser blocked sinuses, it could be curcumin and vitamin C. For lesser inflammation, it could be omegacumin and vitamin C. For lesser inflammation, it could be omega 3s. So there will be a target nutrient that can change. So as long as the basic diet is taken care of, then you give that one target nutrient

for one specific purpose and you can help that. That's the target nutrient.

Well, thank you so much. My pleasure. help that. That's the target nutrient. Well, thank you so much. Thank you for coming here and doing this and explaining the fundamentals. Perfect and I hope and the memory thing is stuck with me. I'm gonna use it and exploit it to the T.

I just love it. That's just something which is in your case the memory thing in some other listeners case, something that connects with them to be able to enjoy this journey called life, and most importantly, enjoy the process in becoming, then it's called mission accomplished.

Yeah.

Because every person has, every person has been put on this earth for a reason, okay? And I think my reason is to make people realize that with very small changes you can get very big results from this body because you have been gifted this marvelous machine and all we have to do is love and respect it and then it loves and respects us for the rest of our

lives. Thank you. My pleasure. Thank you so much for watching this episode till the end. Now you have to do 3 things. First of all, subscribe to this channel. Because the more you subscribe, the more valuable and better guests we will be able to bring for you. Number 2, tell me in the comments

what did you like and what did you not like in this episode so that we don't repeat those mistakes. And which guests do you want to see on our podcast again so that we can bring them and give you more value. And no. 3, do share this episode with at least one person because one conversation can change someone's life. because one conversation can change someone's life.

I'll see you next time. Until then, keep figuring out.