Breaking Down the Biggest Fitness Myths on the Internet: Jitendra Chouksey, India's Top FitnessCoach

most of the supplements are the scams and they don't do anything for your body just popping a multivitamin every day is not making you healthy the reason you are taking this is because you have this misconception that hey it can't make me unhealthy how bad is steroids it puts massive amount of load on your heart and that's why most of these bodybuilders they die um at such a young age nobody who gets to Olympia stage can claim to be natural they do take drugs my name is JC Mr jendra chowski founder of the largest online fitness community in India I learned a lot of techniques from him I am excited for you guys for watching the episode Al is as a kid and I wanted to take my physique to the next level and that kind of forced me to educate myself on Fitness and Nutrition what is the deal about taking too much protein anything can be good for you and anything can be bad for you dosage makes the now I'm going to talk about the elephant in the room people are dying with heart attack in the gym if you have never worked in your life you go to the gym work out for 3 hours die hello guys welcome to another interesting podcast session gut feeling with Dr pal in this session I have my inspirational Fitness coach uh his name is Mr jiter chowski and uh he is has two big companies one of the biggest company is fitter and he is jacked up and we're going to find out about how we are going to be like him and what are the things that we can do to adopt in our lifestyle let's dive deep into it hi jenda hi Dr Paul thank you thank you for your time thank you for being in the podcast it's a pleasure thank you for inviting me beautiful so I have seen you in uh pictures in your videos and everything and uh as soon as I saw you in person the next step is I want to be the next JC look so fit so fit I know you this is what you do yeah on a day daily basis but there should be a wakeup call for you somewhere in your life correct right and what was that just I was very curious so I was obese as a kid huh and uh I I was about 13 years old huh and that's when one of my school friends told me that hey why don't you do something about your health you keep eating maybe you should work out so that's that's the first time I heard that there's place where people go and exercise and I started working out um then and uh it's been 24 years I've been training and yeah so so from 13 yeah 13 13 years to now yeah so you uh even your college days you just continued uh working out was it yes I continued working out but my Concepts around nutrition were pretty bad so I did not know anything about nutrition so I've done all sorts of fat diets the juice the detox um and talk about it the the GM died right right but I think I got more inclined towards nutrition roughly 10 11 years back um when I wanted to take my physique to the next level and I wanted to make sure that hey I have to make this sustainable because I was tired of doing all sorts of BS diets right so that's when I started learning and educating myself more on nutrition and then that's that's where it all started wow wow so in my I tell this in all my podcast you know I am a doctor and during my medical profession always the treatment of any disease is weight loss and we were looking about how to do weight loss the next page will say okay we'll talk about the next disease yeah we don't talk about weight loss or nutrition that much in our medical curriculum in then I realized that um as we discussed I had a personal health care and then during my journey I learned all this by myself yeah um is this 80 20% rule of 80% diet and 20% Fitness what is your take on that I think a diet is as important as training is as important as sleep and they're all as important as hydration right so we basically focus on four fundamental pillars uh motion nutrition hydration and rest so everything is equally important and if you ignore any of these pillars um you know your health will go for a toss so you have to focus equally in all of these fundamental pillars motion nutrition hydration and rest yes hydration is water yes just drink enough amount of water yes not alcohol no right so hydration is water yes okay and uh nutrition what was the first thing that you said that oh you know maybe I might be doing this wrong let me change it wi your journey right so the basic um Concepts that everybody knows about nutrition is like hey this food is good this food is bad pretty much what I knew back then right so somebody said hey eggs are healthy and someone said hey eggs are bad because they have too much of cholesterol someone said brown bread is healthier than white bread brown rice is healthier than white bread you have to eat boiled chicken you have to eat boiled spinach all of those things right I just kept reading reading reading and back then we didn't have Instagram we didn't have uh you know all sorts of scientific literature access to that literature that we have now corre back then it was bodybuilding forums uh Reddit forums so I used to be part of those forums and it all started with just arguing with random strangers and then you know one argument led to another one another led to another and then you know I found myself down in that rabbit hole arguing people online about Fitness and Nutrition and that kind of forced me to educate myself on Fitness and Nutrition and uh basically it all started with that just just a little argument on bodybuilding forums wow and then I think that kind of opened my eyes and then I started reading reading reading and then it was like one thing to one another and then and then here you are here I am the biggest online fitness Community yeah good in India yes good very impressed very inspirational as well uh kudos to you and thank you for inspiring us as well uh but during this process you know even my weight loss Dy as well um nutrition has always been an issue with all these uh confusion on the internet um if you have to but some mths about few of the nutrition facts over here yeah um are Cobbs really bad no carobs are not bad for you um if we have to understand that anything can be good for you and anything can be bad for you dosage makes the poison which means that anything that is taken in a quantity um which is not suitable for you is going to become bad for you even apples have a precursor of cide you know so if you eat too many Apple along with that you might end up eating apple seeds if you let's say eat 20 30 apples a day you might exceed the ADI correct and that can cause site poisoning similarly in fact I keep this keep telling the story about this famous philosopher John agropolis and almost all philosophers have a history of dying through weird ways this one was the weirdest this guy died of eating too many watermelons too many watermelons yes see watermelon in general is a harmless fruit which is like yeah low calorie 96% water yeah and but a little Trace Amounts of potassium right this guy consume way too many watermelons the potassium level exceeded and probably he had a earthia or something and then he died wow right so something as harmless as watermelon but eaten in too much quantity can be dangerous similarly rice has arsenic fishes have zinc you know everything that we have uh has some sort of uh chemical has some sort of heavy metal but the ADI are far below right so unless until you are exceeding those ADI you're perfectly fine M similarly carbs in general are not bad for you itself does not tell you that carbs are bad they say hey restrict your sugar intake to less than 10% and it's a good guideline to have it's not like a line written on a rock correct it's more like a line on a sand you know like a very generic guideline if you know what you're doing and you're perfectly fine like I eat my diet is predominantly just carbohydrates and protein I consume very little amount of fat the there might be someone who probably prefers uh fats more higher density food more um you know than than I do and they'd probably have more fats and more protein in their diet it's perfectly fine so neither fats nor carbs nor protein then none of them is bad for you you have to understand what they are what they do in your body and how much you need them that's about it wow so in the in your Fitness industry especially when we are building muscle people talk about protein all the time yeah I myself among medical doctor Community while I was trying to build muscle I was eating drinking I mean eating 1.25 to 1.5 G per kilo right uh um per kg of body per K of body right my friend he's a nephologist himself he was like dude this is not good I think you should cut down you know who's teaching you all this you know that's what the YouTube guys are telling me man let me just uh do that he say know you need to be careful you know you need to be figuring out all the things even as a medical community you're not able to come to a common thing yeah so what is the deal about taking too much protein while you are lifting wage to build muscle right so again there's there's multiple problems first lack of awareness second protein being promoted by bodybuilders instead of doctors it's not that doctors don't promote protein but there's a different brand of protein which have a woman and a kid on the box bodybuilders promote different kind of protein which has a bodybuilder on it right so the the perception matters the way you visualize or the way you you Market a product matters you know something is good for women and child and one thing is only for bodybuilders both contain the same ingredient it's at the end of the day they're both selling way protein corre you know even CAC which which you feed to kids it also has way protein protein right so protein is in every food that we eat in Trace Amounts more amount large amounts and for example your cheese has protein paner has protein your cereals have protein all sorts of grains legumes all of them they have protein even vegetables are protein so protein is already there and there's a reason why it's there because we are supposed to eat it we are supposed to eat it because protein is the building block of body abs every single cell cell uh there's about 20,000 different proteins made out of these 20 21 essential amino acids right and we we know that there are certain amino acids on non-essential and essential so non-essential is the one that the body synthesizes on its own essal IAL ons we have to take from the food so we need protein not just for building muscles there's a daily protein turnover of about 200 g in healthy adults MH which means that your body loses about 200 g worth of amino acids every single day so you have to replenish those amino acids if you want to maintain your cellular health because think of uh amino acids as bricks and your body has a building if your if your building is old and the walls are kind of you know crumbling what do you do you replace that wall with new bricks and cement and everything right in a similar manner we have this cellular turnover our skin turns over every 5 to 7 Days our bones like everything has a cellular turnover our entire body replenishes itself and in a matter of 6 months you're actually a new person every single cell in your body like gets replenished and changes and and every 6 months to 8 months time you are a new person right and all this happens when you eat eat food and you derive amino acids and these amino acids are then needed for building those if that doesn't happen your building starts crumbling and there's no way for you to fix it right so the notion that protein is only needed for building muscles needs to go away it's a very dangerous notion yes uh second thing is that we need to kind of also enforce um the the the fact that you don't need protein powders there's no there's nothing wrong in taking way protein if you're vegan if you're a vegetarian if you're not able to consume sufficient amount of protein from your food correct but having said that there's enough sources around you that you can consume protein without relying on external protein sources you don't need a protein supplement you can very well consume 60 to 80 gram of protein from your food food yeah M that's you you need some planning you need some planning and most of the people why see again like I said it's more like an awareness the marketing and people who Market it that's that's the whole problem so the whole chain shift has to happen so marketing is you know protein is only for bodybuilding people that is wrong that actually works against protein because because if you have a protein powder and you put a muscular guy the first thought is I don't want to be like this because not everybody wants to look like a bodybuilder especially women they get scared correct they get scared hey I don't want to look like that person you know I lose my feminine side correct correct right so po marketing by supplement companies a very less awareness and then sometimes also even doctors kind of created that scare around protein powders so I think it's a it's a catastrophe at this point I'm really happy that icmr has now kind of come out and have laid down some minimum guidelines which which were not there in the past but now they have laid down some guidelines so I'm very happy to see icmr making those um can you tell our audience those guidelines so that we can follow as well so uh icmr has basically said that you need at least 1 gram per kilogram of protein um every day for a this is like a minimum recommendation mean this is if you want to be healthy then you have to have 1 G per kg of protein every day and irrespective of age base uh age weight height gender nothing so anybody whether you're a kid or an adult you need 1 gram of protein per K of body weight every day so if you're a 70 Kil 70 g of protein somewhere between 60 to 70 yeah 60 to 60 to 70 g of protein and the way you do this is first analyze how much protein you having right now let's say you are having 20 30 g of protein uh don't need any kind of protein powder any kind of supplement you can just find out the foods that are available to you for example if you're eating 100 gr of paneer through your palak paneer Shah paneer M paneer like you have like so much variety all you have to do is just double the quantity of paneer and you get 20 more g of protein there right so I'm not asking you toat eat less food I'm asking you to eat more food right so a good diet is where a person does not feel hungry a person feels satiated he gets enough amount enough amount of protein enough amount of calories and that's where he starts losing weight sustainably wow the problem happens when people don't eat enough leading to metabolic efficiency which is good but for weight loss it's a curse right A lot of people go on these fat diet cor so you have to go on calorie deficit without malnutrition when you eat less Mal nutrition the metabolic rate goes down to a point that you might not be able to recover yes yes I tell my patients is that after I knew about all this before I used to don't I used to not talk about nutrition at all but every patient walks into my Gastrology Clinic the first thing I ask is two things one is how much fiber that you're taking per day yeah how much protein that you're taking per day yeah so I tell my patients this three uh uh this small uh clue or something to fall upon is where every meat should have 20 g of protein and 10 G of fiber is that something that you agree it's a like again it's a very good generic guidelin and I think these guidelines have a place in literature because the thing is if you go into nuances like for example my videos are pretty nuanced right and then I realized that if the videos are too nuanced if they are too scientific people don't watch them and but I like doing those videos because again it's just like interested can explore that exactly exactly but I feel there's a there's a place where less nuanced videos which are more like do this do that correct um it's much more easier for example um you know when you go to a doctor if he starts explaining you about the whole GI track how good bacteria is formed and all that people will see doctor I'm dying here can you just prescribe me a medicine right right so sometimes prescriptive messaging can also save a lot of lives so I'm fine with that so it's a good guideline right right right so I when I say that the next question that they ask is oh 60 g of protein per day is so difficult for me doctor I'm a vegetarian um can I take way protein powder yeah and I don't lift weights I say it's okay yeah what do you say it's perfectly fine the notion that they cannot obtain 60 g of protein itself is a big red flag that their diet is really bad right they can take protein powder no problem but being a vegetarian if you're not able to obtain 60 g of protein your diet is horrible which means education and awareness is not there yes what do you do for those people that come to you no we have to tell them you're saying you can't get 60 g of protein you're eating Dal MH everybody in India they eat Dal right 100 G of Dal will give you around 20 22 g of protein right then you get Pro uh then you get then you have paneer pan so 100 G of of paner will give you roughly 15 to 20 G you can eat yogurt yogurt will give you 6 g of protein per 100 G you can easily eat 200 300 G of yogurt per day all this is very good and there you have it you have almost 60 g of protein just from these three ingredients yeah and there's so much more one good thing I really like about is you know if you don't know where to start at least start eating the same thing one more serving yes correct that kind of like meets the criteria yeah um and coming to the vegetarian sources of protein soy soy sir what is your take on that that's fine FD has Vindicated soy I think uh there's there's every year there's about 2,000 peer reviewed studies on so so so is one of the most researched correct uh food on the planet I agree and the bad rep that it got was from Two case studies and again we don't consider case studies in in high regards they're garbage correct right so the two case studies one was about this guy who developed gynocomastia after drinking 8 L of soy milk every day correct 8 L of soy milk the calories are way too much obviously he got fatter correct and as you um as you gain more fat because fat cells also release your estrogen right so so there's there's so many things that the case study missed out on but that's the study that keeps coming out that's a very very stupid case study right so that's the case study which has kind of destroyed reputation of soy and so far uh you know that's that's a that's the kind of uh uh you know science that scientists have fought over the over so many years and so I think uh as of 2021 2022 so has been Vindicated um the claims about so having um thyroid anti no anti-cancer and um even lowering risk of your LDL cholesterol those uh claims have been reinstated by FDA so 2016 FDA said hey so cannot make these claims 2017 they put it up for revision and then FD agreed that yes m so can have these um they can have these claims so soy is completely fine and it's a good source of protein and out of all the vegetarian sources um vegan sources I think so has the highest bioavailability correct yes correct so if you take it from tofu or Tempe I think the bio vality is almost as good as um you know chicken or beef correct correct um in my gastro research there's a concern about soy interfering with thyroid toxin absorption yeah um which is has it plays a role slightly but uh not to an extent that it causes hypothyroidism so it elevates TSH corre but it did not have anyal uh it did not have any effect on your uh circulating thyroid levels so raises TSH but it's just a stimulating hormone it does not necessarily translate to increase level of yeah yeah a thyroid stimulating hormone where that stimulates your thyroid to secrete so what we did was we separated the of your thyroid and the so intake yeah apparently if you separate for 2 to 3 hours the effect is even decreased nice so I tell all my patients as that vegetarian please don't say the soy is bad please don't fall in that myth yeah then comes to the other uh problem is way protein yeah is bad uh myth uh we talked about is okay to include but what is the ingredient that you look for to avoid those kind of Vape routine supplements the problem with Vape routine um actually not the problem with v protein V protein is just a milk product it's perfectly fine the problem is with adulteration correct almost all supplements that are marketed uh today they are they are not regulated like pharmaceutical trucks right there's no regulation correct so a lot of companies take advantage of this fact and again this is a very generic statement I'm not pointing out it any specific but a lot of companies take advantage of this they don't go through proper requirements um and they make the spous health claims and that V protein increases your lean mass V protein does this that that that's for which we don't have clinical uh studies like or or even if we have the data the incidence rate is like very poor and the FX size is very very small right so what happens is that these companies first they make these claims and then on top of that uh in fact last year there was there was a nice documentary on YouTube where they found out that almost 40% of way protein powders found heavy metals in them right so adulteration is a big problem the problem is not way protein the problem is way protein coming from the branch so the problem is that do you have a brand that you can trust blindly and you are getting a safe supply of way Protein that's a problem as a consumer what should I look for when you guide us me to pick the right brand so again I don't endorse any Brands I just tell people that hey first try to get as much protein as you can from your food correct otherwise if if if you do have to include any sort of protein maybe one scoop or two scoop then just check out uh there are some websites like trust pilot I guess correct and lab door and in India also there are a couple of websites just go through the websites and they publish lab reports of different way protein Brands right so just go through the lab reports and then find out if this brand is genuine or not and then go and uh buy from that brand I have done that as well uh trust pilot and we'll put that in the link in the description uh that's the same thing for probiotics as well okay same concept right you know you'll be surprised in us the probiotic supplements is unregulated right you know there was a study where they took a overthe counter probiotic bottle right it says 100,000 lacto Bas or something like that 1 billion something like that go to trust pilot and then do that number one there was no 100,000 M number two there was no lacto bers at all yeah yeah see that's that's a problem with supplements and that's why um I've always taken like a like a Not So Pro supplement stand because the problem is not the supplements problem is the brands that manufacture these supplements and it's it's just white labeling because at the end of the day where do most of these V protein supplements come from they come from dairy correct and it's not like every V protein company has their own Dairy you know so there are Central daies which supplies way protein and people buy graded way protein so if it's the highest grade way protein it will be exported the lowest grade way protein you'd probably uh you know give it to Indian Brands Indian companies unfortunately that's how it works in India I see and then you have these generic manufacturers you just give them the BR our name and that's about it they'll launch an entire range of supplements people have no clue what the supplement does correct but these generic manufacturers will manufacture an entire range of supplements for you so you have anti-aging supplements you have you know drugs like M&M uh enmen and then you have all these collagen peptides and everything it's all a big scam it's crap your take on creatin creatin is uh okay um so again one of the most research supplements so I I I want to clarify my stance on the supplements that I believe do have some place so there are you have your uh you know way protein supplements where protein if somebody is not able to get adequate amount of protein from their dietary habits they can take some supplements so whether it's plant protein way protein um soy protein isolates right so that's again dependent on how good or bad your food habits are second thing is arenic supplements so create a is an orogenic supplement it does not directly Aid in muscle growth okay it just improves your exercise intensity or your lifting performance because it increases the amount of ATP that's being produced in your cells right so creatin allinine um then any any nitric oxide derivatives uh beta alanine all of these agenic supplements are not needed by 99.99% of the people they're good for athletes people who are seriously into fitness and bodybuilding or you know like yes so these are arenic supplements then you have conditional supplements so multivitamins or vitamin D or any sort of like fish oil and all these things they are conditional supplements now very important for people to understand that just popping a multivitamin every day is not making you healthy correct and you don't even see any benefit the reason you are taking is is because you have this misconception that hey it can't make me uh unhealthy you know it's not if it's not helping me it's not hurting me but that itself has created a $3 billion supplement industry correct right so don't take supplements that you don't need if you think that you need a vitamin D supplement get a blood test done if you find out you have a deficiency let your doctor prescribe you a proper vitamin D supplement you know there are OTC medicines but then there are prescription medicines so this whole Nuance of Fitness um and wellness products um it has to stop M so to summarize any sort of protein supplement um algogenic supplements you probably don't need if you're serious into liftin creatin has evidence beta alanine has evidence allinine any glutamin um evidence is not so strong not okay okay and then conditional supplements vitamin D B12 or any other supplements that are there apart from this most of the supplements are just scams and they don't do anything for your body except like you know taking your money okay yeah so you know I take way Protein Isolate because you know when you take lots of protein initially the gut might be a little bit of problem and it's a huge problem for me I feel bloated I have constipation which is what it's supposed to do because protein is supposed to no no no so no no increases ATI uh no if you're feeling bloting because of way protein and then you have to shouldn't take it h so what happens is like you know you're uh uh you're gastral right so our G gut bacteria is very Dynamic and it evolves and adapts to the food that we eat for a longer period of time if we are someone who traditionally grew up eating let's say Dal and Chael we have more of those gut bacterias which can which can easily break down Dal and chavel but if you move to another country and start eating broccoli uh then suddenly next day you'll get constipation you know and then you'll have to take help of laxitive the thing is that you have to ease in whatever you are taking in you have to ease in allow the body time so 3 to 4 weeks is good enough time for your body to develop new bacteria and that can help you get comfortable with any new food that you're adding so first thing is if you're watching this podcast and suddenly getting this urge of buying whe protein and adding it to your routine um two things one don't add one scoop of whe protein right away always do test how your body is responding if you're not having problem with 10 grams of f protein go ahead and add like a one scoop if you have problem with even 10 G then add 10 10 10 so slow down the process so that your body adjusts and does not react adversely because you don't have sufficient gut bacteria if you feel bloated that means that your body is not able to digest it properly if it's not able to digest it properly it's not getting absorbed in your body anyways correct right another thing is eat your protein don't drink it because when you are eating your protein you are giving your prot protein enough time in your stomach and in your digestive tract and protein has to be broken down in your stomach and intestines right but if the exposure is not enough the bacteria might not get enough time to break down the um protein right so eat your protein if you're drinking it it's just going along with the water it's not getting enough exposure in your stomach it's not getting enough exposure in your um GI tract to be broken down so a simple remedy for that is just add protein to a yogurt or any kind of food that you're eating so that way it will slow down your gastric empty and help you in digestion that's a wonderful tip because exactly that's exactly happened to me correct so my personal trainer said oh you know 30 g of protein pal you can't do this need yeah so I started taking it bloating and everything then one of the other person that person TR actually allowed me because I sign up and I don't show up yeah okay wow so they allow me but the other person was saying that you know maybe you slow it down uh and then that actually helped a lot I only took half a scope and then that actually EAS me into it and that kind of like hit a like a small urea moment for me because we learn in GI is that every local region for example even in India a Chennai guy might have a different gut bacteria compared to the Puna guy yes uh and uh if both Puna guy and Janai guy goes to Japan let's say if you eat sushi yeah both of them are going to have some problems absolutely absolutely same thing if you have sushi or you know lemongrass kind of thing over there we found out that the Japanese people developed a specific kind of gut bacteria yeah will be able to digest only the lemongrass kind of thing which anybody around the world will not be able to yeah so this is mindblowing mindblowing and that is what uh the way protein problem as well yeah so in my case that's what happened and other thing I you suggest said I also sprinkle the protein in my yogurt yes uh that actually helped a lot as well yeah it it does it does because it first of all yogurt is like it also has good prebiotics corre so that is their probiotics and then on top of that it kind of makes you eat protein not drink it h yeah but eating is during a busy lifestyle sometimes if you don't plan properly no yogurt and protein it tastes very nice like yeah it's almost like a desert add some nuts blueberries yeah so in that uh okay one more thing about the way protein I really want to get to this so that people can understand what they can buy okay so I have this problem I go there to a supplement shop okay I need a way protein I figured out that way Protein Isolate is slightly better on my gut compared to regular way protein concentrate right um is and then I've seen like the lots of ingredients added so maybe the lower the ingredient is better it might be the way to go uh so way protein typically comes in two varieties one is your WPC and WPI WPC is way protein concentrate and WPI is V Protein Isolate uh typically if you have lactose intolerance and uh you know in that case a WPI might be more suitable to you a v Protein Isolate to suitable for you yes suitable for you so some people develop this lactose intolerance as we as we um you know get older and we don't have icient amount of lactobacillus bacteria right which is supposed to break down all Dairy right so over a period of time some people have less and less of those bacterias yes and so if you go for WPI it's better for you now in other cases even hydrolized protein might be even better for somebody who has even more problems because then the protein is pre-broken into peptides right so your body does not have to do the hard work of breaking the protein into amino acids as already pre-broken for you so it's easier in absorption but having said that it also kind of tends to get expensive is any better than other no they're all same so how where do they make a difference difference is whether you're able to digest it or not that's it so somebody who has lactose intolerance he'll do much better with WPI because his body is able to digest that better if somebody can't even digest WPI go for a hydrolyzed way right that's even better for you but are they going to produce some kind of different results no basically talking about absorption and digestion that's it based on what works for your body yes so we talked about three things way Protein Isolate yeah way protein concentrate and hyd prot hyd protein so it's based on so you know in us we walk into a supplement shop they give a small packet to try on is that what is happening over here as well um no idea so I tried everything because it's free okay they give free samples so then I realize that way Protein Isolate is the one that works for me and the other question I had was there are two kinds of protein as well correct two kinds of supplements one is way Protein Isolate with carbs right and just way Protein Isolate alone uh additional thing is you drink a protein post-workout correct and uh do you recommend carbs after post workout what is you it doesn't matter does matter it doesn't matter in fact protein timing itself doesn't matter in fact recently there has been a lot of study which has can come out and the study suggested two things that we first thought um was true is no longer true again and it's not the only study the reent researchers have been uh coming out so first thing is you don't need protein immediately post workout okay okay the timing of protein does not matter because even if you drink protein it's not going to immediately go into your muscles it will get broken down set in your digestive tract and from there inyes will pass them to your bloodstream you know the the amino acids will be your bloodstream where they'll sit in amino acid pool now if the pools are empty then the protein might get the amino acids might take for absorption but if the pools are not empty you don't need that right so post exercise is there a higher there's high intake of amino acids but that does not mean that you need amino acids immediately post workout you can take all of your amino acids towards the end of the day as long as your amino acid pools are filled up you don't need to worry about about exactly what time you take them so one thing is timing of protein intake does not matter quantity of protein intake per meal also does not matter like I said when you said 20 G per protein per meal it's a good guideline because that helps in digestion of protein okay the research also said your body can easily absorb up to 100 gr of protein per sitting oh all right so people get confused between digestion and absorption absorption correct yes so people face issue shes and digestion absorption is not a problem if you have amino acids in your in your GI it will get picked up into bloodstream without any problems it's not getting flushed out in urine as opposed to what people think ah yeah I think in due course of time you keep trating this way Protein Isolate something you will develop gut bacteria you will slowly in two to three months you digest that as well wow I didn't know this I've been like drinking like bunch of V routin isolate after you know the post workout I said you know I did so much hard work and we just get the maximum benefit out of this now it's it's something that supplement companies have a habit of you know because because they make kind of a big deal out of it it's say hey immediately have your way protein post workout because the most beneficial thing how about the preworkout banana it's fine that's okay that's fine what is your what do you tell people to eat pre-workout before no it's it's personal preference preference so for example I like working out empty stomach I woke out early in the morning oh thank you so much you do faster workout yeah yeah I mean basically you I don't need anything you thank you so much uh and then there are some people who feel kind of you know nauseated or even can't work out properly because they don't eat something so for those people having a small banana or a fruit or maybe even a little bit of porridge like half an hour before exercise if that works for you perfectly fine wow wow I'm saying nutrition and fitness is not so rid as people make it it's it's very flexible and it has individualized it has to be individualized indidual yeah so trust me thank you so much for saying that you do a faster workout the reason I'm saying that is you know I as we discussed I promote time restricted feeding right so I said you know don't e anything late at night your hormones out needs rest um so in the morning everybody's asking that you know I'm working out at 5:00 a.m. I will e this pre-workout cobs to increase my efficiency um and I say have you ever tried a fasted workout the people would be like how can you do a workout on fasting yeah that's not that's not true correct you can do a and if that works out for you yeah that might be the best thing okay okay and then what do you you include cops throughout the day yeah uh not necessarily around the workout no I I probably have my food maybe an hour after my workout is finished yeah and that's one meal and then I have my meal the other meal early in the evening so you have two meals a day yeah meal two to three about and uh snacks in between noack it's just water just water water and electrolytes electrolytes yeah uh you think all what do you think of the electrolyte powder mixing with water and then drinking throughout the day that's actually good yeah the the electral powder is just electrolytes and a lot of people don't consume sufficient amount of potassium a lot of people consume sodium from the food because they use a lot of salt corre but people don't get other electrolytes which are equally important so having electric powder around workout or throughout the day is is actually a good habit so I I mean I use this prodct called lmnt I you know it's not a paid thing or anything like that uh but uh in US they have the small sachche and then you just they comes in different flavors yeah for for some reason I feel like I feel more hydrated yes uh that's that's the purpose of that basically so even in India you have a oral rehydration solution corre but that's the that's the actual oral rehydration solution now there's a lot of brands in the market that use different names but they are not orl okay so you have to be careful a lot of Brands rename them to some some different uh names and something and they pretend to be ORS but they're not ORS wow okay okay just coming back to your routine so you woke out in the morning yes uh every day every day every day yes have you ever missed at least one I mean I missed one today you you miss one today yeah because of this podcast yeah I mean I did couple of push-ups but that's about it for me that itself is a workout that no I don't miss you don't miss yeah wow okay so you work in the morning and then um 1 hour after you have your breakfast yes okay lunch ah lunch yeah call that lunch first meal of the day yeah okay he's the ideal role model for my method see okay super first me around like 10:00 a.m. 11:00 a.m. uh yeah 12 12 you can say 12 I do that as well yeah any coffee in the morning no no do you drink coffee at all no the reason is coffee tea the reason is you don't like it or you I don't like them you don't like them I never like milk coffee tea never how about the fitness thing claiming caffeine before workout I I do take caffeine huh yes in yeah tablet or powder I I have tablet I also have pre-workout which is like a green apple pre-workout so I take that okay okay okay and then that has some evidence correct caffeine caffeine is so caffeine creatin uh V protein allinine um and uh what alanine yeah allinine and bet alanine that's about it yeah that's about okay and then conditional supplements vitamin D and b12 yeah that's it I said to people that you know you can drink coffee before your workout people forgot about the workout and just kept droing coffee no you're not supposed to you're supposed to have some caffeine so basically it just wakes you up and you know improves your focus so you can start with like a little 50 Mig of caffeine it's just like yeah I think small sachche of yeah yeah yeah it's sache tablet powder but if you if you drink coffee as well it's yeah it's up to you up to you but the key thing is you don't do that in the evening correct that might disturb your no I I restrict my any sort of stimulant like after afternoon I don't take any stimulant yeah so 12:00 p.m. is your lunch and then I go yeah I do my work and I take electrolytes if I'm thirsty or water and 6 7 p.m. yeah 600 700 p.m. I come home I have my dinner and that's about it I you should be my patient I mean I shouldn't say patient I should say test model look at JC you know if you follow his method so that's what I tell my patient um lunch and then know I think you don't need that much to be honest yeah I don't I I'm I'm always at around 18 to 19900 calories maybe 2,000 but that's about it that's about it and uh yeah so I don't need to eat too many meals I like eating a lot of food in one meal so I can't do like three meals if I eat three meals I'll end up eating too much so you add fiber uh yes I eat vegetable every day vegetable every day spinach spinach yes vegetarian or a non-vegetarian are you I'm egarian egarian yeah okay okay so you were able to for you oh I forgot to ask this question for for example you are pretty fit correct uh so if I want to be like you right which might not happen I'm just saying so when we are lifting weights and muscle so what is the amount of protein that we should take I forgot to ask follow up on that question 1.5 G per kilo or what do you say yeah so I am 68 kgs and I take about 120 to 130 g of protein 120 to 13 g of protein yeah this is the amount which does not cause any problems no flatulence no blow nothing and this is the amount that keeps me full and most of it actually comes from just food so way protein I take only when I'm traveling because I don't trust brch any uh thoughts on plant-based protein yeah plant-based protein is fine I think it's a great alternative to animal-based protein uh for people who are vegans right so I understand the ethical concerns there so I think it's a it's a good alternative the only challenges are if you're on a plant-based diet your protein intake has to go up up so if you are on an animal based diet or dairy based if you are taking let's say 1 gram protein per kg of body weight if you're on a plant-based diet I'd suggest do a minimum of 1.5 G per K of body weight because the bioavailability is pretty less yes unless it's a soy based protein then the bioavailability is slightly higher but if it's like a plant plant- based legume based PE protein Ras protein then then I think you have to up in increase your intake of protein prot so then maybe two scoops yeah so you know in us there's this thing called organ the reason I'm saying that brand is that there a Costco that's a departmental store called Costco mhm Costco is like you go there everything it comes in like big bottles there is nothing in like small it's a wholesale store every Indian person goes to Costco for sure every I mean everybody goes to Costco we all go to Costco uh in that there is this the thing called uh vegan protein and uh um people have asked me you know what to buy I said you know look at the ingredients minimal ingredients and then whatever uh isolate that works for you please please take it uh but based on what you told me plant-based protein maybe it is two scoops may be better it's because of the increase the bioavailability yes yes uh basically your net protein uh consumption would go higher so for example just to give you some example if you let's say take egg protein now egg protein is 100% bioavailable correct so if you eat 100 G of egg protein you'll actually end up with 100 G of egg protein in the body body you know so you'll get equivalent amount of amino acids but let's say you were taking a legume based uh protein right if you were taking let's say 50 g of legum based protein 100 G of legume based protein only 50% of that protein is going to be available for your body okay so you if you need 100 G of that you would actually have to eat 200 g i see wow wow that's a very important Point ah I don't think many people know that okay okay so if uh okay so let let me come to me because I'm going to be the patient you're going to be the physician here okay I my body fat percentage I told you about it's 24 to 25 okay and I was 38% before right and uh now luckily you know it came down to 24 but during this time reg feeding process the biggest mistake I did was I did not lift weight so I lost whatever the muscle mass was there not not to l begin with uh but I lost that as well okay um so I want to at least get my body fat percentage to be lower right um if that is what I want to do uh what will be your prescription in terms of workout right so I would suggest 5 to 7 Days of 5 to 6 days of uh lifting lifting um and if you can do s days that's also perfectly fine so it's all good like on days when you don't want uh to work out on days when you don't feel your best just lower the intensity oh is it right I thought on the days you don't want to feel worker it's okay to sleep I mean people can do that but that's not something I suggest I yeah uh I basically tell them hey just go to the gym or even at home just work out every day to some extent see on days we don't skip eating food we don't skip on our sleep why should we skip on our workouts right some days we sleep less some days we sleep more some days we eat more some days we eat less similarly some days you work out more some days you work out less where's the skipping part comes in it does not make sense right so that's why I tell people not to skip if you can work out 7 days a week perfectly fine just increase decrease the intensity accordingly coming to your workouts I'd suggest five to six times a week resistance training again you have to focus on building all the muscle groups right which means that focus on primary exercises should be more compound exercises compes like just press bench press yes bench press squatting deadlift um if you have a perfect back Healthy Back Then sure deadli lunges there are safer Alternatives see but up to you I see all right so pull-ups push-ups all these are good compound movements so include these then comes the your isolated movements which is for your lagging body parts right so for example if you want to focus only on your biceps or you have lagging triceps you want to focus on your dels then you can focus on isolated movements but in general focus more on compound movements and give enough um stimulus to your muscles throughout the week so a lot of people do uh the mistake of keeping the volume very less correct which means that they'll do one body part a day and then the next time they'll train it is after a week so what happens is overall volume goes down drastically and they think that hey if I'm training this enough I'm not feeling sore enough so I'm not building muscles so instead of this I'll go to the gym do this workout once in a week and then I'll feel sore which means muscles are in it does not work like that soreness is just your body's lactate system you know so you yeah so the more you do it the body gets more efficient in Flushing out your um lactate right so you have to do the workout more often expose yourself to more training increase the volume of training which means more number of rep sets if you can increase the load even better so there has to be some sort of progression research has found out that the best way to increase your hypertrophy which is the muscle growth is by increasing your overall volume if you want to build your strength you have to lift heavier but if you want more muscles you have to lift more more volume more volume which means more time in the gym um if you can reduce the time it's better because then then it also AIDS in other things because if you if you're restricting the time then it helps you with uh Improvement in your in your resting heart rate and your V2 Max wait resting time is uh time Gap Gap in between the sets sets reps if you if you are taking 2 hours to finish a workout huh if you can take one hour to finish a workout it is better better yes okay okay so imagine me as you know as I'm a na person okay I have lifted weights and everything but not to an extent that you know I want to any person who wants to lift weights do you suggest them to be supervised by somebody for to prevent injury or how do we start if you're doing body weight training you can do it on your own perfectly fine um the chances of injury are negligible if you're doing body weight training body training without any weights without any weights push-ups pull-ups jump squats basic exercises if you're doing calisthenic exercise you can break yourself there too so it is extremely important for one to get supervised and basic form of any exercises if you're doing any weight training exercises which are not assisted um for example you have machines right so machines are pretty uh pretty simple to operate you know you can read the instructions you can follow through but if you're doing something like a squat which is a very complex movement or let's say a deadlift or you know any sort of complex movements which do not have any assistance it's much better to seek help of a personal trainer than doing it on your own I see yeah a lot of people do the exercises wrong for years after years after years without realizing that they were doing it wrong I'm going to be very honest initially I did not believe in this concept because I I went to this USB gym one hour personal training session was $75 I was like dude I might not even come to your gym why should I pay $75 I'll just pay the $15 per month and then I'll just do whatever I can correct third day I was so motivated third day did the shoulder press and that's it shoulder Jo called flamed and then it took 6 weeks for me to recover yeah then the motivation is gone then took 6 months for me to gain the motivation back yeah so so I think one way to avoid this is by restricting yourself to very simple exercises a lot of people underestimate how uh how effective and efficient is to just do simpler exercises rather than doing complex exercises for example I would never tell anybody to do you know behind the back your your tricep extension or Skull Crushers you don't need these complex movements unless you're planning to become a bodybuilder um in that case maybe you can do all sorts of isolated movements but in general 99% of of the people would benefit from doing more simpler exercises which is your squats uh push-ups pull-ups lunges you know maybe basic shoulder press that's about it wow so restrict yourselves to very simple exercises the more complex they get the more chances of injury and then you increase weight there so it's like you know your car if it goes at 5 m per hour if it bangs itself into a wall nothing happens you know you're safe go at 200 miles per hour the accident is exactly so with increased load the chances of injury also goes up wow wow so it's okay to recommend that you know when you start better to supervise if you are not doing body weights yes uh okay and now you know you are a wealth of knowledge without controversy we not going anywhere okay I want you take on yoga okay and many people say that I don't want to do weightlifting I like yoga I said you know just start somewhere it's okay but is Yoga is considered as a body weight training and what is your take on it so yoga is good for mobility and flexibility again yoga is a spectrum yoga is not one thing right yoga we have like hundreds of poses in yoga corre so there are Advanced poses and there are beginner poses if you're doing beginner flow then basically that will come under Leisure activity or neat NE a which is non activity non exercise activis yeah so that will come under neat if you're doing Advanced posa it it is more close to calisthenics which is where you can build muscles I see so if you are somebody who is doing advanced yoga you will already see your muscles coming right if somebody who is doing very basic yoga it will more towards it will be more uh geared towards mobility and flexibility I see and in general just adding to your need so if there are a lot of people who are like I'll do 100 some Su namaskar or something yeah so that you are adding to your neat and building maybe little bit of muscle little bit because you're also adding a lot of volume right and as a fitness trainer you know muscle is very important it's very important MUSC is very important so Su namaskars will not give you that much amount of muscle compared to lifting weights or doing advanced yoga no and why should we really build muscle why are we everybody's talking about muscle muscle muscle so just like how we build up our wealth huh money in the bank huh similarly we have to build up our health and health basically is basically muscles in the bank because muscles are what keeps us healthy they they are what keeps our joint safe as you age what happens and muscles also keep our testosterone levels High you know the more fat you have the body produces more estrogen the more muscles you have likely your testosterone levels are better okay muscles keeper joints cushioned and prevents delayed uh prevents any sort of uh s so you know that after a certain point of time people lose muscle mass and because the muscles uh go away your joints start taking the weight load and because of that the Bones start getting weaker and weaker right so when you are developing when you're building muscles you are not only so there's multifaceted benefits of building muscles first your joints are better um second your insulin sensitivity is better okay because correct insulin resistance happens because you don't have adequate amount of muscle mass you don't train so you have insulin resistance right so your muscle uh muscles also improve your insulin sensitivity it prevents against lifestyle disorders it also improves your cardiovascular throughput now this is again a lot of people thought that when you are building muscles you're not really strengthening your heart correct 7 December 2023 American Heart Association published a uh published a report article and they rechanged their earlier stance on resistance training they said resistance training in conjunction with cardio or alone provide similar kind of cardiovascular benefits which means that you don't have to do cardio you can do resistance training alone and you will still get similar kind of benefits and your cardi metabolic Health also wow okay so resistance training also provides cardom metabolic uh health benefits right so and because muscles also are underlying structure on like underneath your skin so underneath your skin you have muscles or you have fat right so muscles provide Contour to your body so you start looking more younger and better if you have a lot of fat there's no Contour to Fat there's no there's no structure to Fat so your your skin will look saggy and you know like old instead of taking the anti-aging supplement build muscles you build muscle you lift the weight yes yes then the next controversy is the cardio right and uh I when I started I play tennis yeah okay and then the tennis guy said that you don't have endurance and then you go lift weights yeah so I said d i what are you talking about I thought you know Kus is so much cardio it's good for you and he's rightly said that I you missing the point Dr pal I think uh that is more important than this yeah um so how do you blend this like 20% cardio 50% cardio no cardio what does it take look if you are if you have a goal which is specific to stamina first of all we have to understand and there are certain Tres and there's a trade-off right again getting into the Nuance side of thing I'm I'm so sorry about it no you should you should for people confuse sports with good health okay somebody says hey I'm I'm playing tennis so I must be healthy I'm playing Cricket I must be healthy I'm playing football I must be healthy wrong badmon badminton wrong sports are known to cause most amount of injuries football has is is a number one ACL tier problem in the world you most number of ACL tiers happen in people who play football there's injuries which are named after Sports there's a reason for it right so you have tennis elbow you have Runner knees right so sports are dangerous to be able to play sport you have to be fit in the first place right so when when a coach tells you hey go lift weights basically he's preparing you so that you don't injure yourself through a sport wow okay so Sports don't make you healthy you have to be healthy to be able to to play a sport and the two are very different things so first thing is this keep your sports separate if you are in sport you need more training because you are playing a sport if somebody is not playing a sport you probably can do away with not training enough the the walks are enough but if you playing a sport you have to train because chances of you getting an injury is going to be high wow coming to the question about how much cardio how much resistance training now resistance training is the foundation because we need muscles for any kind of activity then we talk about the cardiovascular health now cardiovascular health now ah has already updated their St they said R Str training is good enough okay so if you are just doing R Str training keeping track of your calories and everything there's a good chance that you'll have good cardiovascular health also you don't need to do any additional amount of cardio right but if you want to let's say take it up the notch you say hey I want to improve my endurance I want to improve my stamina for something some some goal of mine I'd say focus on HIIT which is a high intensity training because in interventions we have seen that HIIT works better than uh aerobic uh your your study State and study State works better than Rance training at least that part we know but if you want to build it why don't you go with HIIT takes less time and it also does not have diminishing returns as cardio cardio the problem biggest problem with cardio is that it's study State anything that you do study State uh is going to have diminishing returns okay because the intensity Remains the Same and your cortisol levels are there the longer the duration the higher the cortisol levels you seriously yes wow so in studies they found out that so the Baseline cortisol levels after 24 hours is higher when you do cardio they're lower when you do hi or strength training wow interesting and they stay up after they are hit and it takes about for example in marathon runners it takes up to one week to have the ciso levels return to Baseline so they are extremely high in 24 hours extremely high when they are finished the marathon extremely high when they have like 24 hours into the marathon and it takes up to 7 Days of 7 days to return the cortisol levels to Baseline You' also seen that longdistance Runner offers suffer from poor testosterone levels oh yes and we have seen that hi Sprints as well as R Spring they all have a net positive effect on testosteron right so uh basically it's a trade-off so if you want to run marathon understand that marathon is not exercise it's a sport so to be able to run marathon you are going to build up stamina and strength at the cost of all of these things higher cortisol levels poor testosterone levels wow which means that if somebody's training uh R str's training for for um just just recreational purposes if you are playing a sport you'll have to do it more wow to be able to have some sort of a trade-off because you are losing their health there by running a marathon you're doing a lot of damage to yourself wow and so you have to negate that damage by eating right by exercising and by giving sufficient amount of rest and trining to yourself we we need careful training we need careful planning when you are doing these Marathon runs people underestimate how much damage can they cause to your cardiac uh muscles without any kind of planning but if you just do for like a 5K walk 5K run to start with I think that's okay look walking is a different thing running is a different thing walking does not increase your cortisol levels at all walking is a Leisure activity you can run uh you can walk 5 km 10 km it's of an advice you it does not increase your cortisol levels the minute you start running at a lower intensity cortisol levels rise if you increase the intensity further the cortisol levels rise further if you keep doing it the cortisol levels keep going up up up up up the problem is when you do study State because it's study State you can keep cortisol levels higher but when you do HIIT cortisol levels go up like this as you come down and they immediately come down because you can't sustain that activity for longer correct right walking okay every patient of mine just say oh you know I walk doctor uh uh for 2 hours yeah so what do you mean by walking for 2 hours and then they just walk all around the place and then their whole goal is to reach that 10,000 steps per day okay what is your take on that and uh what how do you compare that with the hit no walking is perfectly fine walking comes under need it's a good exercise it it also Burns a lot of calories right so it's perfectly fine but I'm saying that's not going to be enough if your goal is Longevity if your goal is to have a good quality of life because because that does not have any it's it's a neutral activity it's like as as good as like doing your dishes or washing your clothes it's not going to it's not an exercise that's why it's called non exercise activity right so you need exercise still correct if you can't do exercise then sure walking is the next good thing you can do but if you can exercise then you must exercise but just because you're walking doesn't mean that you should not do exercise that's a key it's not exercise exercise you need exercise correct so let us just summarize like this if you can do anything start with walking yes uh but doesn't don't stop with walking alone because JC is saying the neat neat is non exercise activity IND thermogenesis which definitely helps you a little bit burn calories but that's not the Holy Grail no uh that's not the holy grail and uh in terms of the uh women lifting weights right uh I am a big propaganda of of that yeah and obviously you will support me as well yeah um what is happening among women in India and right from when I when I grew up I've never seen women lifting weights at all now it is changing yeah uh but is it changing enough or what do your take on that I I I do hope that it changes because it's for everybody's good women not lifting weight is probably one of the worst things that can happen to Women's Health women need to lift weight correct like men need to lift fate women do need to lift fate they also need to build muscles uh I think the the the fear comes from women watching pictures of um jacked women on steroids on stage and thinking that hey if I take protein if I go to the gym this is how I'm going to look which is not true at all uh what will happen is if you go to the gym and eat enough amount of protein is that you are going to not get unfit you will not get obese you will not develop cellulite you will not look older that's what's going to happen and a lot of people a lot of women don't understand this you have to lift weight if you want to stay healthy and if you want to um reduce the signs of aging there's no better makeup than a good workout wow yeah so two important things I want to ask you the first thing is how bad is steroids and steroids do do they have a role in bodybuilding uh unfortunately steroids do have a role in body building you can't get that big without steroids so we talking about like you know Ronnie Coleman Arnold schaser and nobody who gets to Olympia stage can claim to be natural they do take drugs okay uh there's your natural physiology and there's there is you're you know there's unnatural physiology so when people step on Mr Olympia kind of stage they definitely have to take drugs um whether they admit it in public or not but I think it's by now it's all out yeah right now do steroids have any role in general fitness absolutely no I think steroids are dangerous and everybody should stay away from drugs as much as they can now why do I say the steroids are dangerous because see what is the ultimate aim if your aim is to build sixpack abs just have a decent physique a shredded physique or athletic physique it's very much possible look at Ronaldo he's 38 he trains every single day he is 6 to 8% body fat look at M Michael Phelps m shredded um then you have uh you know so many players so many athletes who have like muscles decent muscles and they look shred it in fact our verat Koh correct right so you can get to that level naturally you don't need drugs for that you can get even better you don't need drugs you need drugs when you need like some sort of like a monster like a physique that's when you need drugs unhealthy and dangerous and I'll tell you why what happens is researchers have proved that even even if you don't exercise steroids can Aid in gaining muscles which is funny so steroids can build lean tissues even if you do exercise all you don't need to exercise at all steroids will Aid in muscle tissue growth same happens with growth hormones or any sort of illegal drugs the problem is any sort of non-functional tissue be it fat tissue or muscle tissue requires upkeep our heart pumps oxygen and nutrients into all muscle tissues if you add let's say two 2 kog of muscle tissue or fat tissue it is going to start beating faster right and the heart has not become efficient you've just put on muscle mass without exercising which means my heart has not become efficient the efficiency is the same but now it needs to work more because it needs to deliver more nutrient and oxygen to 2 kilog of additional additional tissue wow right which means it puts a lot of stress on my heart wow now imagine putting 10 kg of muscle mass sure you worked out and all but getting 10 kg of muscle mass out of which let's say some was through your training but a lot of it was non it wasn't assisted through training it was primarily because of your intake of steroids right it puts massive amount of load on your heart and that's why most of these bodybuilders they die um at such a young age wow right so that's one of the main reasons so whether you are obese or you are a drugged bodybuilder the two look very different but physiologically inside the heart is equally messed up wow and they have equally bad lipid profiles so if you want to be a bodybuilder you want to look good sure but you're also kind of writing a at sentence bottom line is no role for that in a normal person who is maintaining Fitness oh super and the guys who take drugs they have doctors they have they understand that risks I mean look at all the bodybuilders who have died I'm pretty sure they thought hey it happened with somebody else it's not going to happen with me but then it happens and the problem also is that a lot of youngsters um haven't seen enough time which means that they are they're 20 22 years old and most of the bodybuilding which got popular was after 60s so if somebody was in 60s and 7s they were let's say 2025 they're still like you know 60 or 70 years old no and yes exactly so a lot of people haven't seen a full cycle of effects of steroids on human beings which means that they don't know the extent of damage that has done somebody who's born maybe in 2030 or 2040 who seen one full cycle 100e cycle of people using and abusing steroids would be able to say hey steroids are bad because this is how many people it killed wow today we are halfway through that cycle we've seen maybe 40 50 years of life of people who have taken drugs not 100 years wow so it also kind of makes us blind to the fact that steroids almost kill everybody wow so so these actors and actresses or you know like posting on Instagram with this beautiful physique correct is this good or bad you know is there a role on body body positivity and uh is that creating some mental health issues I really don't know what is your take on that I think it's a it's look I also post shirtless pictures mind you can I cannot right so I think there there has to be an intent behind why you are doing what you're doing my whole intent around this is that you can build a great physique and you can age in a much better manner you can be highly efficient I'm 38 years old and I have much better blood parameters much better V2 Max much better resting heart rate than maybe a 20 25 year old right I'm saying this is possible and so for me it's more like transparency I'm putting it out there I I put my blood reports out there my testosterone levels are 926 NG per DL right so I put my blood reports out there for everybody to see look I'm I'm 38 and my testosterone levels are high because I've been training for so long my food is clean my diet is clean I sleep 8 hours every day I drink four liters of water every day if you do the same you can do this right the intent is not to body shame somebody but tell somebody that hey if you do this this is so it's more from educational point of view I don't post pictures of me and and and like modeling kind of envirment environment I mean if it's with family then yes I don't put like pictures of me in like modeling kind of um poses I just do it usually working out so usually you see my pictures in the gym when I'm working out it's kind of to inspire people to go to the gym because see we are going through Health crisis today half of the world's population is obese m M and it's it's also going to be one of the biggest reason for downfall of humanity in the coming future if something is not to be done we have lots of drugs coming out lot of interventions coming out even seaglide which has come out or some yeah it has come out and they went through these step trials step one step two what have we found out from step one they said hey seaglide aided in helping people help people in losing about 18 kilograms of weight in one year when they stop the treatment all the weight came back but five 5% right so imagine somebody investing so much time and money in taking a songte treatment but all the weight came back when they stopped the treatment 42% people also had some sort of GI issues right 4% people developed severe issues which are like much more than just vomiting and diarrhea severe complications corre that's what I'm saying even through you know time and everything people might develop some sort of Noel tricks which are which are 100% safe but I'm saying without lifestyle interventions these drugs cannot keep you fit there's no way there are ems machines people develop they say hey it's it's a tool for the lazy to build muscles problem is nature is too smart you know you can electrically stimulate your muscles but to build muscles you need mechanical tension which means core hard work God needs you to work hard your body needs you to work hard you cannot just electrically stimulate muscles that can relax your muscles it can Aid in some sort of like a physical therapy but it will not build muscles I could see the level of exitement in your eyes when you say you need to build muscles so a talk on OIC okay everybody in US is on OIC yes everybody even in India a lot of startup Founders are on OIC so as a GI we see the bad side of OIC correct because OIC semut works by slowing down the stomach contraction so when we do endoscopy camera test what happens is you have eaten dinner at 8:00 p.m. and the endoscopy is at 8:00 a.m. in the morning the food is still there yeah still there huh the food is still there and that is why you are losing weight because you're not feeling hungry once that medication is out of your body your stomach will start Contracting back again yeah you you end up eating more end up eating more because there's no lifestyle intervention there's no education people just rely on drugs correct as the ultimate yeah there's no change in mindset there's no change in mindset the semaglutide is only good for two people one is the company because you are hooked to it correct there's no way you're coming out of it second is gastrologist no I think I think there's third category of people so I I I don't oh yeah yeah yeah yeah I'm sorry third category is there is a role for semed in particular subset of patients yes 1% of the people who are like 150 160 kgs correct they can't exercise they can't work out correct and for them obesity is kind of become like a disease so along with lifestyle intervention I think semide is perfect exactly but if there's no lifestyle intervention then you're ruining your health it can also be a good alternative to bariatric surgery because bariatric surgery slightly more complicated and have far more side effects compared to the new uh version of OIC OIC correct correct now I'm going to talk about the elephant in the room okay now we have talked about okay people want to work out we have decided I'm going to go to the gym and I see this report that people are dying with heart attack in the gym and right after any report that comes out my inbox gets flooded so Dr uh you said to work out what is this it's better that I don't do anything yeah yeah what is your take how do you you I'm pretty sure you have been asked all the question so many times so it's largely ignorance and people don't look at a bigger picture people don't look at the statistics so fact is that in India roughly 20 to 30 lakh people die of heart attack every day which means on a given day you have at least 6,000 to 8,000 people dying of heart attacks now every day 6 to 8,000 people who are dying of heart attack what are the top reasons as for wh OB lack of physical activity Alcohol Tobacco and smoking and then you have stress and air pollution family history right M but top reasons are sedentary lifestyle obesity smoking drinking tobacco right so six to 8,000 people are dying because of that but one fine day one person dies of heart attack and you're going to blame exercise how stupid is start so every day 6 to 8,000 people are dying M and people are ignoring that media is not picking on that the media is picking on there were six doctors who died out of which one played tennis I mean where's the correlation he played tennis so what we've already established that Sports is not necessarily healthy for you you have to be healthy enough to play a sport and health is much more health is motion nutrition hydration and rest if you're missing out of missing out on any of those things you're not healthy right so I think it's largely people who have some sort of uh bias MH against exercising or people who are lazy they typically get uh use these things as a trap to confuse others also for example if I'm a lazy guy who loves eating and drinking and I do all that if somebody tells me hey why don't you do something about your health he's like hey look at that healthy person he died that's why I'm not going to the gym so it's more like an excuse for self because if I really was invested in it I'd research I'd look at the statistics I'd find out the reason for death m now out of the seven odd cases um that happened last year what did we find out the history were the smoking I can for sure say that some of them were very heavy smokers were they drinking absolutely Bollywood is known for parties stress levels stress levels sleeping enough family history people are trying to set examples that hey I work um 16 to 20 hours a day I sleep for 4 hours there's nothing to be proud of sleep chronic sleep privation is linked to chronic diseases correct we've seen that the Sleep Institute says you have to sleep for at least 7 to 8 hours every day if you're athletic maybe 8 to 9 hours how many people are following these guidelines so I'm saying all of these things and all you do is blame going to the gym that's so stupid how about being fit during exertion right is that a real concern where you know you maybe there is underlying coronary disease and you are working out while you are exerting exiting too much that the heart vascul is not able to compromise is that a concern at all so if you are lifting weights there's very there's almost there's no chance that you're dying because of lifting weights usually people who die in the gym die on treadmills treadmills yes so again that's why it's very important for people to understand that exercise is not one thing exercises also depends on what kind of exercise you're doing right so if you're doing cardio that's a different exercise if you're walking that's a different exercise if you're playing a sport it's not exercise if you're doing weight training that's a different exercise so You' really come across people dying while squatting or bench pressing or lifting weights usually when people die in the gym they're either on the treadmill or doing some sort of a uh cardio cardio exercise right so they have to be evaluated before or yes so if you have um let's say pre-existing illnesses if you have some pre-existing heart blood pressure yeah isues yes in that case it's always better to get a supervision um get a clearance from your doctor exercise in general is good for you and over a period of time it has also been established that the more exercise you do the better your health gets but there's a natural progression to it if you have never worked in your life you go to the gym work out for 3 hours you'll die but athletes in general train for 4 to 5 hours and they're perfectly fine they are some of the healthiest people on the planet right given that they control their habits after their um you know Sports career a point I'm trying to make is is that just putting a blanket statement that exercise is bad for you is the worst advice ever that's the worst yeah exercise is good for you exercise is the thing that keeps you healthy it's the one thing that keeps your heart healthy okay but understand what kind of exercise where's the progression how much exercise you did on day one and then try increasing it from let's say whatever by 1% don't suddenly go go from one extreme to another extreme first you were not exercising now you're exercising for 3 hours that's the problem thank you thank you uh slow and progressively increased uh and we are we are finally agreeing and summarizing that walking is not an exercise yeah walking is good it's not an exercise it's good for your joints it's good for Mobility it's good for energy expenditure but it's not an exercise you still need exercise so walking is good but you need to do exercise on top of walking as well super sounds good now the interesting part of the podcast okay Dr pal segment okay so what I do is you know you took your time to come here and you're providing all this wealth of knowledge so I spend some time on your profile and then we learned a lot about you and we're going to ask some fun questions in terms of what you have done in the past sure okay everything to be proud about okay okay so I have this on my phone so the first question is um here you go how how would you convince Indian parents that gym coaching is also a great job I think our coaches make uh decent amount of money um top top 20% of the coaches make somewhere between 4 lakh and and above every month wow and this is online online right uh there are coaches who train celebrities uh there are coaches who train h& I I think uh given the the number of incidents the number of people who are becoming unhealthy by the day I think uh coaching and fitness is the only job which will not be taken away by AI so you know 20 years back if you were sending your kids to study engineering now you don't need more Engineers because chat GPD is going to do that for you right what you need is personal gym trainers because no matter how smart you are there's a good chance you'll go to the gym and start doing stupid exercises right a personal trainer is going to save you Google has taken our job already yes what job doctor's job so okay all right so we know that we learned that you are a boxer or you learn boxing yeah I'm I'm learner you're learning yes so you interested in boxing I've always been interested you're always interested in boxing okay sounds good so you know in boxing you have this jab cross hook uppercut and everything okay so I want you to name bad habits from your clients and then what if I do this what will you do will you jab or will you crawl okay so I'm going to say uh that I'm your client like I told you I'm your patient okay so I am not I'm sleeping only for 5 hours a night because I'm busy and that's a cross cross okay the second is um um protein is very difficult for me to attain and uh it's causing me bloating I don't want to put my effort into taking protein light job show me the acction to the audience right JB okay okay third one is oh this is interesting um I like um meditation okay I like meditation and um I read somewhere that meditation actually helps in building muscle absolutely left hook okay left h okay but meditation is good for sleep and sleep can improve as well so maybe that was good okay so last one is your freestyle okay just choose a bad habit that you really want to do something and then do uh uppercut yeah smoking and alcohol smoking alcohol tell me about that yeah it's bad for you social drinking I mean that that that needs to change that needs to change I don't think uh we need to associate alcohol with any sort of social setting anymore I think we've seen enough we have enough evidence to say that alcohol is number one killer it's the worst poison known to mankind nothing good ever comes out of drinking alcohol yeah so it needs to be discarded from social settings um it should not even be encouraged during social drinking thank you it's it's bad it messes up your gut it messes up your health liver it it makes your cells go Rogue it causes DNA methylation it it affects you adversely and you saw the landet right last year correct said no amount of alcohol exact in fact two3 of deaths in Europe uh were attributed to light consumption of alcohol not moderate or heavy light consumption of alcohol correct it's a huge thing I think I know I think we're more getting westernization coming in a little bit but I think it's time to do indianization yeah we have to blame the James born movies because when we grew up right you know drinking alcohol is a taboo yeah right right yeah in India it has always been a taboo but I think it's it's because of the westernization and different kind of alcohols coming in it used to be looked down you know people in India uh you know I remember when we grew up and my family is strictly non-alcoholic like my dad wouldn't smoke drink or anything because you know like that's how we grown up um and it used to be looked down if somebody was smoking and they used to be looked down like this guy smokes that used to be thing now it's like people are wearing uh you know Badges of Honor like hey I drink the proudly I know for drinking smoking as well smoking as well it's as a fashion statement now yeah it needs to go both smoking and drinking they cause a lot of cellular damage both of them need to go wow okay um so I know that you are an IT professional before yes okay and uh and before before that I have to confess that I have done smoking and drinking myself is that right I'm not too proud of that what made you quit my daughter your daughter yes wow how old is your daughter she 10 now wow yeah uh so so before her birth I used I it was like for a brief time i' I'm come I've come from a family where's vegetarianism um no eggs no smoking no drinking and I've been like that for 24 years of my life and then I went to Bangalore and I got in some bad company it because there's the chai s break and then chai s break so then you start smoking and then from there you start going to weekend parties and even though you are non alcoholic you do it correct and then it kind of becomes a habit so getting into the habit of smoking and alcohol is so easy today and getting rid of it is so difficult then I got married I moved to Pune and my wife got pregnant and then I said I have to become a better father so I could both wow Goosebumps inspirational thank you okay so imagine that you still working in the IT professional which we don't want to think about before uh um which key in the keyboard would be apt for supplements okay so insert delete tab refresh F5 so insert what's refesh refresh refresh yeah insert what do you want to insert in terms of supplements anything at all no it's only vitamin D if your vitamin D level is low actually again more research is coming out again that also I'm I'm like very reserved on supplements you know supplements is like a very very shady very okay super so maybe delete I wouldn't say delete also because some people do need some people do need it okay super all right so which exercise would you equate to developer tester business analyst and HR these are all the four categories right okay I'm going to give you an exercise thing um lunges lunges okay that's that's a pretty exercise I think developers developers okay push-ups push-ups uh testers testers why yeah I think they're testing it out yeah they're testing it out and I think developers and testers they both have a similar kind of uh work profile work profile uh uh okay sounds good squat okay it has to be manager manager reason he's squatting the weight of the whole team whole team nice so a lot of people don't understand but managers actually have a lot of pressure to deliver so the client is sitting on their head and they are squatting clients that's why they can get appraisal yes good all right um plank plank oh I hate plank I think business analysts business analyst they can do planks planks because you hate business analyst I don't hate business analysts I think out of the four people testers developers managers and business anal okay I think one last thing if you want to give exercise for HR which exercise will you give uh Yoga Yoga why I think it's to Cal down yeah down cool composed compost yes super super um you're almost done one um one overrated food overrated food I think every food that's being called a superfood is overrated yeah there's no there's no there's no superfoods one underrated food eggs eggs yes egg white or in general Egg in general in general eggs okay super and um in in what way your it experience was helpful for you in becoming a successful entrepreneur in developing this huge online fitter community so uh we started in 201 16 16 but we started planning in 20 15 uhhuh and so I was the one who developed the first website partially with the help of a developer uh so I did the uxui uh and we had a developer and it was just 90,000 rupe website wow wow nice nice okay and uh one common one strange myth you could say you came across in your experience as a gym coach uh strange I mean so many myths that we hear are so strange and bizarre it's just crazy I think the worst of them all was that if you stand and drink water it will cause you arthritis the water will go straight into your knees and it will cause you arthritis seriously that was a people believe that wow yeah a lot of people believe this wow wow and it was not propagated by some some regular guy it was propagated by some some Guru or somebody who said this wow and then somebody was telling that the the eggs our menstrual waste of chicken oh my God yeah wow so we need more of you we need more of you okay one last thing is I am a big on promoting uh you know uh weightlifting in women yeah if a woman decides to lift weights or do any kind of sense training after seeing this podcast where should they start start at home mhm start at home start with doing basic exercises do body weight squats body weight squat like looking at YouTube is okay yeah perfectly fine can't possibly inj so start with body weight training start body weight squats do some setups leg raises try leg raises if you're extremely overweight uh you know where you lift your legs in all directions front side back okay yes and you can try doing situps okay apart from this you can do lunges lunges are also very easy to do um apart from this you can do knee push-ups where you go down on your knee then try to push yourself up so that's going to help for your upper body now apart from this you can also try doing dead hangs which is like hang yourself on something so that will help with your uh lats and your uh arms right now over a period of time now this is you doing this as a beginner but over a period of time as you get better at this basically you'll be able to do push-ups pull-ups and squats and these three compound movements take care of your entire body I see I I can relate to what you're saying because I was almost like a basically a female body profile while I started because I didn't I was not able to do anything I started with knee push-ups first yeah so now I'm doing without knee 10 push-ups okay next time I see you I have to do 20 50 50 50 so also we were talking about this that you know next time I'm going to be jacked up okay at least we'll reach the bodyi percentage of 17 no we have to try less than 15 less than 15 less than 15 than 15 less than 15 lesson 15 transformation yes of Dr pal which even Dr Pal doesn't know he'll be able to do it we we get there okay so thank you so much J thank you so much it was awesome uh this was I had so much fun learned a lot now a patient as a patient and you are a physician in terms of Fitness I absolutely love the session thank you so much for your time thank you so much thank you so much byebye

Channel: Dr Pal

Views: 411,727

Keywords: dr pal, dr pal manickam, askdocpal, dr palaniappan manickam, gut feeling, gut feeling podcast, gut feeling with dr pal, dr pal podcast, dr pal weight loss, jitendra chouksey, fittr transformation, jitendra chouksey podcast, jitendra chouksey diet, Myths debunked: Nutrition and fat loss, the impact of diet on heart health, The truth about dietary supplements for weight loss, Balanced diet and exercise

Id: ME-QoercL2Q

Length: 95min 45sec (5745 seconds)

Published: Sat Mar 09 2024