Two Steps

नमस्ते दोस्तों!

Naughty Sassy Classy  हिंदी के 8th Episode में आपका स्वागत है।

आज के Podcast में हमारे साथ जुड़ चुके हैं Dr. Rahul V. Pendse जो Pendse’s PhysiTech Pvt. Ltd  के Managing Director और Technical Director - Nitrro Fitness Academy हैं। 
डॉ. राहुल वी. पेंडसे एक मेडिकल डॉक्टर/मार्शल आर्टिस्ट/उत्साही खिलाड़ी हैं, जिनके पास चिकित्सा, आयुर्वेद निवारक स्वास्थ्य देखभाल, व्यायाम विज्ञान, खेल चिकित्सा, मार्शल आर्ट, खेल कंडीशनिंग, कार्यात्मक के क्षेत्र में 30 से अधिक वर्षों का अनुभव/शिक्षा/प्रशिक्षण और परामर्श है। 
- उन्होंने विभिन्न खेलों में विभिन्न स्तरों पर उत्कृष्टता हासिल करने के लिए कई खिलाड़ियों और एथलीटों का मार्गदर्शन किया है 
- वह स्वास्थ्य, फिटनेस और खेल प्रदर्शन पर सभी आयु वर्ग के लोगों को परामर्श और मार्गदर्शन देते हैं 
- राष्ट्रीय और अंतर्राष्ट्रीय परीक्षाओं की तैयारी के लिए फिटनेस और खेल पेशेवरों के लिए एक शिक्षक 
- विभिन्न कॉर्पोरेट संगठनों (महिलाओं और पुरुषों के लिए) के लिए आत्मरक्षा, मार्शल आर्ट का संचालन करता है

 Internationally certified by

1. American College of Sports Medicine(ACSM)

2. American Council on Exercise(ACE)

3. American Heart Association-CPR-AED (AHA)

4. Functional Training Institute Singapore(FTI)

5. IHFA-NESTA(USA)- Sports Nutrition

6. The Cooper Institute USA - Fitness Gram - Child Health & Fitness

7. Strength and Conditioning 

 आज @NaughtySassyClassy पॉडकास्ट में हम वापस आए हैं सेहत के साथ, अपने पहले एपिसोड में हमने सेहत ​​एक खज़ाना के बारे में बात की थी...FLY कॉन्सेप्ट को डिटेल में समझा था...जिन्होंने मिस किया FLY कॉन्सेप्ट को और अगर कोई भी डिटेल में समझना और सुनना चाहता है तो उसका लिंक मैंने विवरण में दिया है... और इस एपिसोड में हम अपने दैनिक पोषण (Nutrition) और फिटनेस (Fitness) के बारे में बात करेंगे.. हम सब ये अच्छी तरह जानते हैं कि हमें फिट रहना है और स्वस्थ खाना है... लेकिन महत्वपूर्ण क्या है है क्या खाना है कैसे फिट रहना है क्या अनुशासन का पालन करना है! वहाँ हम समझौता कर लेते हैं .. जैसे कि मैंने पहले भी बोला था हमारा जो शरीर है ना जो एक शिवालय है... तो उसकी आराधना हमें बिल्कुल अपने तन मन और धन से करनी है... इसी विषय को आज आगे बढ़ाते हैं... 

तो.. यह एपिसोड निश्चित रूप से तलाश अच्छे सेहत की... की जीवन सीख से भरपूर है। 
Enjoy the show with Natural Jockey...Kalpu

🎧सुनिए #SehatEkKhazana हिंदी Spotify पर: FLY कॉन्सेप्ट

https://open.spotify.com/episode/4qtn2hybFvJyrqyGZmoPTi

Transcript

Dr. Rahul V. Pendse: 0:00

Started when I was a small kid because my father is my guru. A is for aim for health related fitness. Okay? B build a healthy base. C, choose sensibly. Screen should be avoided by eating food. Focus. Enjoy the taste. Enjoy the food. Oh, you have. These five moments need to be practiced to make sure that we do it efficiently.

Kalpu: 0:35

That's what is health related for this, which will keep your health good.

Kalpu: 1:21

Welcome again, Kalpu here in front of you with a show, naughty Sassy, classy, where I bring moments, celebrations, and life lessons with natural health and learning of all age human beings. Baby nature, house, wife, lawyer, transgender leaders or game changers. Jaha Hamsok Millkar, Telashkaringi, Cindy Gekha, to or Arjis Nadi, sassy, classy podcast me. I'm vappasai. Fresh OOC topic, fly concept code detail, missam, Jayata. Or healthy. But important. Or done second here, easy topic, so this episode is, of course, full of life learning of the Lars Achi, Seyerti. Enjoy the show with natural yogi, Kalpoo. Doctor Rahul Vijayping. Doctor Rahul is medical doctor Marshall artist Avid's Sportsman with over thirty years of vast its periods, education, training and consulting in the field of medicine, ayurveda, preventive healthcare, exercise science, sports medicine, martial arts, sports conditions, functional rehab, fitness education, medical fitness, and sports nutrition and yoga. He has guided many sports persons and athletes in different sports to achieve excellence at various levels. He consults and guides people of all age groups on health, fitness, and sports performance. Lifestyle, disease, and disorders. An educator for fitness and sports professionals to prepare for national and international exam. Conduct self defense martial arts for various incorporates, organization for women and men. Doctor internationally certified by a CSM, a c e a j f d I, USA sports and nutrition, USA fitness and child health, fitness, strength, and conditioning. Of course, I have told all these in abbreviation. The complete detail are there in my description. With all this, of course, international certification and experience, he is leading managing director of pen says, visit tech, private limited. Health, fitness, sports, performance, and education. Link for all details are there in my description. Doctor Rahul, welcome to our studio.

Dr. Rahul V. Pendse: 5:50

Thank you.

Kalpu: 5:52

And I am very happy with my So, basically, So basically, I want to start from this scratch. And how you became passionate about fitness and nutrition.

Dr. Rahul V. Pendse: 6:50

Thank you so much for inviting me over here. And To be honest, my fitness, my passion for fitness started when I was a small kid because my father is my guru. Basically. So he himself was a prolific streamer and a gymnast used to do double bar, single bar, well come everything. And he inculcated the habit of exercising in me and my brother. Since I was each ten. Used to wake us up at five o'clock in the morning and make us do yoga. Mhmm. Sometimes four o'clock, sometimes five o'clock. So that's how it started. I was ten years old at that time. And then afterwards, this passion started taking form because as I started the me and my brother both of us. So we he used my father used to take us to play various sports. We used to play table tennis. We used to be platinum. We used to go for swimming. We used to play cricket. We used to even play all the Kalivala, everything, all games. So that's how it started. And over a period of time, as I started growing in my growing in my age wise. So I realized he, this is something which I love. Now my brother and me, we both started training in Taekwondo when we were fifteen, sixteen years old. And by twenty three, we were we became black belts in that. But according along with our medical education, I continued this passion for fitness, wherever I was. And I still won't train after achieving much of the training in Taikungun though. I also simultaneously started teaching you to other people because that's where and I was hardly how old I was twenty, twenty one years old when I started teaching. So along with my medical professional education, I also trained in fitness martial arts and all these things. So this journey continued in between. I've I had a few breaks. When I was suffered an accident when I was in the event started, I I got in a lula accident, my I got pierced by the time. It didn't cause much damage at that time, but recently six, seven years back, it caused a lot of trauma in my right time. That I will talk later. But throughout the journey, then whether I was working as a doctor, acting as a medical professional, I continued my own training teaching almost thirty thirty years now. Mean, teaching the university in various places such as Mumbai, Nasdaq, Owa, PunaPU. And basically from Sangling Mirrors. So the journey started from Sangling Mirrors, and it continued now and I'll be crossing fifty Nava. December. Ah, so this thank you. The journey still continues. And then along with that, I decided just by training people won't help. I need to educate myself in fitness and nutrition and sports sciences. That's when I started I I remember where two thousand four, two thousand five, I first declined postgraduate diploma in fitness management from Synvices. American College of Sports Medicine, American Council on Excess. As all these various international certifications which are important for you to train people or to talk to people or to design a new fitness programs, exercise programs. Right? Gave those exams almost twenty three certifications achieved after the post graduation in medicine, IRB, and everything. So that's how it continued. And it still continues. And Yeah. Because apart from martial arts, weight training, resistance, winning cardio, I also learned yoga. I'm especially thankful to Isha yoga who's Atayoga program I attended and I inculcated that in myself as well as for my clients. So is my therapy I would not say the medical therapy, it's a prevention therapy. A proactive therapy, as I call it, proactive lifestyle. Changing people's lifestyles, to proper guidance in exercise and nutrition or that exercise part. We can go on in the next question. How I have It's not.

Kalpu: 11:34

Oh, it's it's a very amazing journey, and that's very inspiring to follow-up.

Dr. Rahul V. Pendse: 11:38

Yeah. Just just I would like to add my brother, Parag, my younger brother. These are martial artists. So he and my father there, these were the two influences in my life. Martial arts that was brought to martial arts online in the rhythm. And other aspects of life with regards to that fitness, it was my father. So and apart from that, my maternal side is my mom's grand uncle is the the late But must be captain Vishay has arrived. So was it ticket captain of India. So my mama said, well, that influence everything kept me going. Yes. Sports, fitness, and all these things.

Kalpu: 12:17

Dr. Rahul's inspiration on your father, whoever brother, His sports family. That's that's probably information for us. Okay. So, maybe a precautionary, he can die, or exercise, call it, or ask, what's a misconception? Soon. As a fitness nutritionist. As a rummogalak Famic of course experience yoga give people comes to you and they call something which is not relevant to them. Don't give you a evening. Correct. But they are following it very quickly. Right. As a good, like, a a common noun, your misconception, hey, you are. How many listeners? Is that shared? Also strategic as such here.

Dr. Rahul V. Pendse: 13:01

Yeah. See, there are various fact diets going around the world. My simple there's so many things that don't want to take memes. You know what they

Kalpu: 13:09

are. Like,

Dr. Rahul V. Pendse: 13:10

my simple question to people is can you sustain whatever you're doing, what whatever new teacher or exercise you're doing throughout your life. Only if you can sustain it throughout your life then only do it. Because if you're doing it for a short period, whichever diet you do, will I can it's called, there is something called as a uro effect. So your your effect will bring you back to what you were before following those things. So you need to do something which is sustainable over a longer period of time. And most important thing is your health related fitness components. Oh, local vocabulary exercise means what? Go to the gym lift weights or go to yoga, studio, or start walking. So there is five basic health related fitness components which affect our health. One is the cardio respiratory endurance, then you have your muscular strength, Then you have your muscular endurance, then you have flexibility, then you have body composition. And apart from this, there is something called as neuro motor fitness, or functionality. There are five basic human movement patterns. So you need to work on all these things under guidance. Absolutely. That is very, very important because until unless you do it, if somebody who's a express who knows what this is, you're going to go off track and you are not going to achieve results or even if you achieve, they are not going to stay long or you will go into order it. Because without having the global left hand shadow access has easy physical act to the channel browser, it's not like that it has to be structured. That's the difference between physical activity and exercise. Physical activity very, very important. Just call non exercise expenditure goal there. But that is very, very important. And apart from that, structured exercise is important under guidance. Number one. Number two, low voltage, many people come to me. I won't exercise. I will only have And then I want to stage a exercise module. You can't do that. It's either way, you can't out exercise the diet or the other way around. Both has to be same because people's you must have heard so many times. They say it's seventy percent nutrition, thirty percent exercise. No. I would say it's fifty percent nutrition, fifty percent exercise. Both are important. Equally important. That's if what people need to understand and subsea quality is your health related fitness. What is health related fitness? Which fitness, which improves your day to day activities of day to day living. Not only that, if we improve your confidence while you're exercising. It will improve your confidence while you're playing sports. So something which will improve your activities of daily living. Sorry. Now people say, one hundred steps. Now you need to understand what are with the headset and what model science or modern medicine is it? There is a slope in an area with goes like this. So what look at? VMware is having sexual intercourse. VMware is any kind of vigorous physical activity. Running or taking a shot, Sure. It's and more than forty five minutes, book the one off trading for the tejas award. Or why is it so? Now this is said in line with the five thousand years back. Now what is its relevance today? If you see modern science, there is something called as the peritoneal shunt. While you are exercising eighty to ninety percent of your blood flow, is shunted towards the working muscles. When when you're eating food, eighty to ninety percent of the blood flow goes towards the digestive tract for digestion, the gas point is still tract. Now what will happen if you start moving your muscles after eating food. Digestion system. The blood will go to the muscles and the digestive system will get. Impacted, you will your digestive system will produce metabolic toxins, which will get accumulated, accumulated, accumulated, accumulated, accumulated, accumulated, and then it'll spread one if this keeps happening. I see so many people. Corporates may especially. Lunch breaks may

Kalpu: 18:14

It's very common. Very common.

Dr. Rahul V. Pendse: 18:15

Very everywhere it's common. Forty five minutes. Because for forty five minutes, when the food goes into your stomach, it's broken down. Proteins are denatured. Everything is broken down over there. Which turning process we get affected. It will not be properly broken down. And as I said, this this is something called as the peritoneal shunted. Preliminary is the covering of that. During digestion, even if you sleep, the blood will go towards your brain. Wamu guximin's for fifteen to twenty minutes, lie down on the left side of the body. Don't sleep. The left side of the volume pop lie down for fifteen, twenty minutes. Blood flow will be detected. If you sleep, if you go up, so I'm not saying can I can I think about the a key jagged white arrow, but don't do any physical activity? You can sit down and Okay. Possible. At the most what we can avoid activity. That's what we can.

Kalpu: 19:43

This is a very good insight, actually. There are two three points when doctor Rahul had pointed, I like it. One is consistency, of course. So whenever we are thinking for good diet or exercise or nutrition, It has to be consistent till -- Absolutely. -- sustainable. It should be sustainable. Second point we figured is the myth, which is very important. He comes to search that he can exercise is seventy percent and sorry. Seventy percent is nutrition. And thirty percent is let's say this is not right away. It has to be fifty fifty percent nutrition is equally important for your health and exercise is also important. Third, which is very important, by which I like it too much, kanko, immediate, khanukkabar, could be activity The reason he had explained very clearly can Amada, Bari casara casara, blood digestion system could provide with that. Even being a corporate person, it was a while. I decide to do some time.

Dr. Rahul V. Pendse: 20:44

Eighty two, like, ten percent goes to the brain and important organs. Like, eighty percent to the brain.

Kalpu: 20:50

So basically, watching any so much mental after, each of mid single think I see. Meaning

Dr. Rahul V. Pendse: 20:56

The reason is it's like Chinese visitors. And even social if you see today's social media, so many things. Oh my god.

Kalpu: 21:17

That is my next question, actually.

Dr. Rahul V. Pendse: 21:21

Google. Nutrition

Kalpu: 21:27

media. Let's give it as a yoga nap with narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, narsana, Bharat will be Amari Parq's fitness coaches, lifestyle management coaches, mental health coaches to him. It means there is some land. Absolutely. This is not the complete knowledge which we are getting from online. Correct. Or our Maripas Care like, a decision you will need to America's information, Adi, we manage it partially. We customize it according to our scheduled time.

Dr. Rahul V. Pendse: 21:59

Correct.

Kalpu: 22:00

So what are some practical steps or information you would like to share with our listeners those they can incorporate in the daily nutrition, meal, and everything.

Dr. Rahul V. Pendse: 22:11

Very good question. So this is for vegetarians.

Kalpu: 22:16

Okay. The

Dr. Rahul V. Pendse: 22:16

low alcohol, low carbohydrate, low carbohydrate protein. A miltai. Barrera, no doubt animal proteins, Johokkeh, they have good amino acid profiles. There are two types of amino acids. There is a third type also, conditionally essential, but essential and non essential. Now whenever a protein has this non essential amino acids. It's said to be non essential means which are produced by the body.

Kalpu: 22:47

Okay.

Dr. Rahul V. Pendse: 22:48

Essential means the body can't produce, but it processes from the food which we

Kalpu: 22:53

take. Okay.

Dr. Rahul V. Pendse: 22:54

So essential amino acids are very, very important for issue rebuilding. See, on a daily basis, whatever activities we do, even if I do this, what issues will break down? That's what happens. So on a daily basis, human body, my thoughts are a issue breakdown, so there's just some cataclysm, both there. So body can come care. He, it has to rebuild it. How does it rebuild it? It takes the hands of help of the itna protein linna chai tea for a normal person who is not doing any physical activities, zero point eight one gram per kg body weight. Itna protein is already here. Now if you see vegetarian foods, vegetarian food manager, cereals, And if you see the beans and dogs, Now when you combine these together

Kalpu: 24:16

Studios and blended. Now

Dr. Rahul V. Pendse: 24:19

It becomes a complete group. Even if you say there is something called as protein digestibility, along, right, the p d c double s. Or rice and beans. Black beans and rice. So I have these still people. Combined, these are called as complementary proteins. Do do who complete each other? So call it the dal, we are loop usually characters. Got a point where hotel was subsea characters. A sub zero t k star after incomplete protein jar. How do you complete a protein add task to it or make that protein more interesting, make it into a complete protein. Now how will you make your protein into a complete protein? Subsidia, four million, five hundred clients, call this, how many long calls, you know, one part of it, one part nor basin. Basin is refined. Channeled floor. One part Rajgira, one part Rajgira, one part Raj.

Kalpu: 25:30

And you can have it with something.

Dr. Rahul V. Pendse: 25:32

Anything. You can have it with something. Like, you need to first check. Three things I always tell people. You need to check yourself with these three things. Number one, Hurti's way. Take out sometime. We can decree. I'll be decree a proper prayer. Very simple prayer. I'll be kidding. Sit over the weekend, write down whatever you have eaten throughout the week, which make Google kirtake, protein k content rich. Now calculate your protein requirement. If you're doing physical activity more mice to moderate, you you need to if you're not doing any physical activities, still you need zero point eight grams to one gram per kg body weight of protein. Necessarily, tissue rebuilding name. That that's very important for everyone. Number two, calculate calculate your requirement. For example, if you have sixty k g, zero point eight eight to sixty kita program, eight six to forty eight, zero forty up to fifty gram protein. Calculate whether you're getting that required amount of protein or not. If you're not getting it, then check out the foods which will help you to increase it. If the food start increases and take the guidance of a nutritionist for your doctor and see if you can add some protein to your neck. Talk to your nutrition. This is doctor. That is very important. People have not taken getting complete nutrition. That is one of the major reasons lifestyle disorders are happening. Number two, physical activity has gone. People have become more sedentary. Cidentally HOKA hair, the way we eat, unhealthy things that has grown. And that's what is leading to lifestyle disorders like diabetes, hypertension, obesity, all this stuff. Stress subside subside number. If you see, India currently is number one in diabetes. Dial two to obesity, number two in. But choco pele type one diabetes. I mean, type two diabetes. But choco, That's the problem. So subsea important is the health behavior change, physical activity.

Kalpu: 27:56

Subsea important help.

Dr. Rahul V. Pendse: 27:57

No. I was not. I'm here to complete.

Kalpu: 27:59

Yeah. I

Dr. Rahul V. Pendse: 28:00

was telling you a few things. But use what you should do, you should We can provide here protein content sake. Number one. Number two, after waste or heap certain for this sake. If you're a waste circumference, waste topic, major connective, level, then narrowest part of your waist. Or if you are a man and if it's more than fourteen inches, you are in trouble. That's a cardiac risk. If you're a woman and if it's more than thirty five inches, then that's an issue. Measure your hips at the broadest part of your of your pats. Your ways to hip ratio should be formed, men should be below zero point nine for women. It should be below zero point eight eight. Yeah. Zero point eight five or something. Skin acrimony. These are cardiac risk factors, which can lead, which may lead to heart disease. Waste to replace number three of the BMI calculation. Your weight in kg divided by height in meters square. If it's in between eighteen point five to twenty four point nine, it's fine. Twenty four point nine to thirty year old. Thirty to thirty five Eurovees. Grade one, thirty five to forty, Grade two, forty and to skip for Grade three. A yes of jitter. These these are very simple things to check. Sit at home and do it over a weekend, a quick trip to you. And then decide what you are going to do if it is out of range, as simple as that. Then no excuses will come. It's very horrible because if you see people in the age of forty five to fifty, they are suffering from heart attacks.

Kalpu: 29:49

Mean, I last two days, I heard two days.

Dr. Rahul V. Pendse: 29:52

Same year. Same year. It's horrible. This is what is happening in this has to change India? Are we proud that we are number one in diabetes? So everybody needs to wake up, smell the coffee, and do something about it. Start, if your waist is, as I said, forty five inches for males and sorry. Forty inches for males and thirty five for females, Please ask you for if you're smoking cigarettes. That is a risk factor. Even if your stopped smoking cigarette for six months, that too is a dissect, which can lead to hypertension diabetes, cardiac disease, that is corollary artery disease, use of GSA. Both important. Everybody, because today's population, we need to wake up all of us. Because suddenly was our time. Those sedentary lifestyle and the kind of food which we eat. If this keeps on going, keeps on going, keeps on bouncing, keeps on bouncing, gonna choose a good day. For example, matrix sports dot culture. Mhmm. Right? Mango mix shake, sea to full milk shake, yep, dangerous. You can't miss milk and fruits. That will cause metabolic toxins.

Kalpu: 31:28

No, sir. That's that's true actually. So there are lots of good points which you have raised. How many past your the akshay ideas doctor Rahul Nadeke, how you can add your protein on a daily diet. It's easy hacks at home.

Dr. Rahul V. Pendse: 31:43

Sorry. I began interrupting you.

Kalpu: 31:45

No. No. You have. You

Dr. Rahul V. Pendse: 31:47

I didn't go further on that protein thing. Dalked it.

Kalpu: 31:51

Dalked it.

Dr. Rahul V. Pendse: 31:53

Eating of complementary protein separate like rice and nutrition value per day. Wow. For a meant cardiac high, nutrition value or per day. Complementary proteins high, everyone. Make make sure that you have any combination of rice and dal in your food. Or roti and dal, you have beans and rice. It's a Absolutely. Yeah. Yeah. Take a number of booting.

Kalpu: 32:33

Exactly. That's fermented too and it's side routine.

Dr. Rahul V. Pendse: 32:36

That's how the nutritional value will go.

Kalpu: 32:46

This is what we think and doctors suggested rather than having it separately cooking together that adds more protein, more value to your diet. So please start, problems with the day ahead. Go for that. Nutrition and fitness are not only physical, but it is mental -- Absolutely.

Dr. Rahul V. Pendse: 33:17

--

Kalpu: 33:17

how do you approach helping your client to develop a positive relationship with your food and bodies promoting will their physical and mental health?

Dr. Rahul V. Pendse: 33:28

Yeah. So that is a very good question. The most important thing is the behavioral change. What new health professionals need to work on is behavioral change. See, there are various theories of behavioral change. But there is one theory called as the plus theoretical model of behavior change. Very simple. Mhmm. Unsimplified. There are five stages. You take anything. Number one is pre contemplation. Number two is contemplation. Number three is preparation. Number four is action. And number five is maintenance. So pre contemplation where people are not even thinking about any behavioral change. Now, Our job as a health professional or fitness professional or whoever really aligned health professionals or doctors they what they need to change is start planting the thoughts of behavior and change when a person is not even thinking about it. That is pre con he's in the pre con he or she's in the pre contemplation stage. Contemplation, Makar, like, if the person starts thinking, Here, I want to make a behavior change. I need to do this. I need to do that. I need to start doing some physical activity. I need to start eating healthy. Number three is the the the person starts preparing. He starts doing small sports. Alright. Small sports of exercise in between What kill each other? Yeah. He starts avoiding pizza burger and all these things. So that is the preparation stage. Number four is the action speech. When the person actually starts doing all these things, let's say at least for one month, two months, three months, be be moments, before six months. Means, it's not six months we is continuously doing it. Before six months, if the person is doing all these activities regularly going for a walk or do go doing yoga or going to the gym, whatever. He's doing it continuously, but still six months have not passed. This is this theory was given a a scientist named Patricia. So and then comes the maintenance When about six months, the person continues his good behavior, like exercising or eating healthy. So our job, my job as a doctor as a fitness and sports professional, is to make sure I help my client go from one stage to another. By providing him information, by helping him out, by staying in touch with him, and incalculating mental habits also, good mental habits. Like, doing some five minutes of meditation, doing some deep breathing practices, teaching the client diaphragmatic breathing small small things which the clients would be able to do. So start introducing these small small things. So every individual should also attempt to do that. Start doing things slowly slowly. So that he will get into a habit of doing things. And once you do anything for twenty one days, it becomes a habit. It has been proven scientifically. So apply I what I do is apply these two three models. What is the health billings model? That is health belief model is, let's say, I have a family history of listed diabetes for hypertension. And I think that this is going because of my current lifestyle, it is going to get affected because of my family history. Maybe genes were a genetic it maybe genetic also. So when I start thinking, a revise, or what? And now I need to start doing these activities. There is a health billing model. So automatically see, if we don't keep we don't know that this is health health awareness. A person does not understand key health belief model area, theoretical model TTMF. Still the person do does it? Yes. Automatically. So scientists have studied this health be behavior psychology. And if health professionals apply these principles doing simple, simple things, things work. What I do is I simply help people move from pre contemplation to contemplation, contemplation, to preparation preparation to action action to maintenance. Then for these, there is some processes of changes. Then those are very simple. Providing medical literature, providing health literature, appreciating what they are doing. Helping them out. Communication is the key. Yeah. That's what it is. Stay connected with the plan. That's what I do. That's how I apply. And I have to I introduced some mental techniques also for them, which can help. They've improved.

Kalpu: 38:12

That's true. That's true. Meaning, fee contemplation to contemplation, I would like to more simplify, actually.

Dr. Rahul V. Pendse: 38:18

Yeah, please. Sorry. I have been using some heavy terms.

Kalpu: 38:21

No. No. No. That's that's not heavy terms, actually. Why I'm simplifying it when you were explaining it came into my mind. For the behavioral change, what I'm doing, I am just thinking, my son has to adopt that healthy lifestyle. So for that, what I'm doing, I am just preparing something for him. I'm preparing his grade. It is important for him, though he has not started taking complete efforts, which is required from him. So that, I can say, okay. This is every mother is looking for their kids for their families, so you have to start for yourself too. Being a female, they're also important.

Dr. Rahul V. Pendse: 38:55

Yeah. Being a female. Now my wife want to speak. Mhmm. She has helped me a lot in this field, in this area, especially. She's basically a BSC food and nutrition, and she's, as I said earlier, she's a master's from the national school of drama. She's that, basically, who's also done at once yoga. This refers to her teachers too. So we together designed have designed certain strategies which will help, and she has contributed more. How the formulas which I was talking about, the various flours and I think complementary protein She's the person who has done it. So apart from my father and my brother, my wife, he's one of the major influences in my life. So we work work together on these things to help people achieve whatever they want.

Kalpu: 39:46

Correct.

Dr. Rahul V. Pendse: 39:46

That's what they do. And female, as you said, I did a lot of female plants. Now it's very difficult for female clients, especially because they have a lot of responsibility. But Chokir is possibility, a Voorhees responsibility, a Voorhees, they have to you know how it is. And apart from that, if they are working now, put that's what they ignore.

Kalpu: 40:06

They they ignore.

Dr. Rahul V. Pendse: 40:07

That is what

Kalpu: 40:08

I'm that's That's what I'm highlighting it. Yes.

Dr. Rahul V. Pendse: 40:13

Absolutely.

Kalpu: 40:18

Exactly.

Dr. Rahul V. Pendse: 40:19

Again, it's difficult. I know it's very difficult, but still some women manage.

Kalpu: 40:23

In my in my earlier episode, say that they the same thing. Absolutely. If you know the protein and nutrition value, then you can add into the into your family diet. Right? Correct. That's that's it.

Dr. Rahul V. Pendse: 40:42

That's my job is to educate people. Because I have been experiencing this since years, myself, apart from the education, it's personal experience. Mhmm. So experience teaches you a lot to That's why I like to share all these good, good, good, good things. And I hope that people follow it, ultimately.

Kalpu: 41:05

I like that you should come up with some story and examples.

Dr. Rahul V. Pendse: 41:10

Yeah. I I can just give an example of that paycheck. Number two. Yeah. Number two. Because what happens, I'll give you both the Iradic perspective as well as the modern medicine post modern science prospect. Our analytic perspective is that that in the evening, After seven PM, the cover, Dosha, gets activated. So if you have the the he already is difficult to digest,

Kalpu: 41:40

like -- Yeah. -- providing.

Dr. Rahul V. Pendse: 41:41

Yeah. Even though it's a probiotic, it should be taken after not in the evenings, not after six PM. Even modern size, if you see, the basal metabolic rate drops up to six PM. That's what I'm there is something that is the biological clock. And the which we call as the circadian rhythm. According to the circadian rhythm, there are various farmers which are whose levels are changing according to the time of the day. That's the reason. You should avoid these things in the evening. The he, you can have it in the afternoon. Now season wise, this is a tougher season, so don't have it in the autumn. Neither in the winter. Have it in the summer. That should help you. This is one simple thing. Buttermilk same goes for buttermilk. Don't have it after the six PM meetings. That will deteriorate the carpalasia, and it will give rise to different disorders. Now if you see, even the core things we we things which we take from the refrigerator. They reduce your digestive power, your thyme, number one. Number two, The frustration is is a breeding grounds for viruses. The poor old things you have, and if your immunity drops, now what happens generally? If we are having a lot of stress in our body, if we have a lot of fat accumulation in the body, there is a lot of inflammation in the body. Dithana body fat percentage, inflammation in the body. Detonah inflammation, jada, what my fighters sells at suppressed. A jitana fighter sells suppressed twenty with me, a key minute to come. What does we have here some dollar? That's why people don't go usually these seasons pay people already who have compromised immunity or immune system, VK, recurrent issues of the in infections of it. That's what happens.

Kalpu: 43:40

It's a very good knowledge for us. I think usually, it's a it's a common habit. Absolutely. It's a common habit. So we should not go for that. It should be in a normal room temperature. And I guess there is one one line which I have heard key. Should not be refrigerated. It should be in the first five minutes.

Dr. Rahul V. Pendse: 44:03

Absolutely. Up to two hours, you can eat it.

Kalpu: 44:15

Think if emails are working, they can't cook always fresh. Sure. And we do refrigerate. Right. We do

Dr. Rahul V. Pendse: 44:21

refrigerate. We do keep it in

Kalpu: 44:22

the fridge and sometimes we are going to always and what what have we have to follow so that they should get the complete at least minimal value of the nutrition?

Dr. Rahul V. Pendse: 44:33

See. Heating a food in the microwave. If it's scientifically, it's probably a company or a nutritional value. So you can heat it on the microwave. Only thing is, well, evenly, currently, Number one. Number two, if as as I have with us is eating all these things increases the arm. That is the metabolic toxins in your body. How to contract that metabolic toxins, I always suggest a masala formula which you can use in your tea. Okay. So it's basically three quarters long term, maybe three simple double. Yeah. So you you can add some card above. You can add some win. Capitalized growth. Right into the student. So sort, Johia, that will work at your digestive level also, as well as your tissue levels, metabolic levels. Whereas ginger on the other hand will work only at the digestive level. Shown t, we work at the microscopic metabolic level also. That's the difference. So change exchange your ginger with dried ginger. And see and tell me the difference. It'll improve your metabolism, it'll improve your immunity. Bridal tension, instead of Bridal tension.

Kalpu: 45:46

Oh, that that's that's a new thing. I I

Dr. Rahul V. Pendse: 45:57

And I'll I'll tell you to do this. So ginger use The moment you put used to tea, you will feel hot. Check, do it and let me know.

Kalpu: 46:12

Ratio. Definitely.

Dr. Rahul V. Pendse: 46:15

One thing that I wanted to point out, which I was speaking before, or I was talking about BMI. Now in some people, their muscle mass is more. So the BMI make them more. So, Jitana, body fat, If most of the fat will be deposited in your central area. Why? Because of what is center of gravity is there?

Kalpu: 46:42

Oh, yeah.

Dr. Rahul V. Pendse: 46:43

And if you see there is subcutaneous fat also and under visceral fat also to So that will exactly tell you, k, up up the BMI, jadahead. They can if your waist strip ratio is less, that means muscle loss. Yes. So many things to cover that. That have so much so little time.

Kalpu: 47:10

I'm very happy that things are going according to our self. So basically, doctor Nick, if they are such a hacksmith, I have first. Emails will be very happy today.

Dr. Rahul V. Pendse: 47:26

Sorry. I'm interrupting you. Single foods. Single foods. Same thing we check words on you.

Kalpu: 47:39

Right.

Dr. Rahul V. Pendse: 47:39

So just make sure of all these things.

Kalpu: 47:42

So sheikka d j through single HAYE, the HAYE, HAYE. So what are the problems? What are the issues arises? Health issues, which might arise in your body that that I very clearly explained what are the reasons, what are the scientific terms he had used there.

Dr. Rahul V. Pendse: 47:59

Yeah. Yeah. But basically, if you see the major reason for most of the disorders, is metabolic toxins. If all the diseases begin from your I mean, because another digestible diet That will not act immediately. Those metabolic toxins will be created, and they will keep on getting accumulated. Just don't give you negative effect on there. As suddenly one day, it will strike. In any form. Whichever tissue it affects, that's how it will strike. Whether it affects your heart, your liver, your kidneys, or your immunity, any it can strike anywhere. Those metabolic toxins. Sometimes they may strike images. Most of the times they strike late. That is another thing we try to split. Some people, which be kinder, nothing will happen. But what I'm talking about is for the most of the society.

Kalpu: 49:00

That's it.

Dr. Rahul V. Pendse: 49:01

Yeah.

Kalpu: 49:02

So cumulative interest at Chahai. Cumulative confidence at Chahai. So once we are getting interest from the back, that is good. So don't add Yeah. Metabolic Talk since your body in cumulative day. Okay? It's it's very nice decision, doctor. I'm very happy, lots of downs which we are using on a daily basis. We are explaining in very linear language, so that's very nice. So we move by it. Time way. Yato fast way. We focus on a diet as a crash for Sanajadek. He just say, Amarabadi, fast, lean, fast loser. Right? So what do you suggest? And what is the healthiest way to gain fast and gain lose. Is it really healthy or not? Or how depressing?

Dr. Rahul V. Pendse: 49:59

Very good question. This is a very important question, rather. Because what happens, as I said earlier, the faster you lose, the faster you will gain. This call me, you you affectable. Instead of that ideal, according to science, you should be losing if you want to lose weight. It should be anything between two fifty to five hundred five hundred grams seven hundred grams per week. Okay. That's how you should be using it. Now for that, what do you do? Number one, calculate how much calories you're eating. It it's easily there are lots of calculators available at once. Calculate how much activity you're doing. Other activity. Very simple activity. But and three hundred to five hundred calories, reduce kizia applicable and say order daily basis. That's what you need to do. Ideally, if you see, everything depends on your VMR and your non exercise physical happens to calendar expenditure. I need to just combo there. Physical address. There is a calculation depending anything between or depending on your activity. Okay. Two thousand to two thousand five five hundred calories is enough. Now what happens I'll tell you? The moment you start doing crash diets, the body, instead of losing that fat, it will use Muslim. See, at rest, okay. Oxygen car use okay. Oxygen car use okay. Amarafax, your body may have, will use think on a total daily energy expenditure. Yanihan physical activities say, ethanol, energy spend. Mhmm. Exercise. Energy spent. That you can calculate. There are different formulas, benefits method, and all these things. Now what happens at rest for every liter of oxygen used by the body? Our body is burning five calories for every ox because oxygen is used for various chemical reactions happening in the body, and fat is used for that. But the amount of fat used is less. So what we need to do other fat gojada utilize kernel. Am I a physical activity? Baranhay, number one? Number two. So if digest you only your thermogenic thermogenesis just come both day. BOCA is currently by eating mode fiber. By eating more of less of fats, moderate carbohydrates, increasing the protein intake. As per the requirement, recommended dietary or recommended daily allowance. Anybody may, but now the other basal metabolic rate burden. So the more you build muscle, your metabolic rate will go up. Now, how do you build must by doing strength activities? Now that strength activities can be yoga too. Because if you see Suriname's cars, that's a stir that's no doubt of cardiovascular endurance activity. That's no doubt of flexibility activity, but it also has a stealth complement. Different yoga poses holes. I'm talking for a layman. People who want to go to the gym and do it under guidance, they can also do that by doing different types of resistance training, like body weight training, lifting dumbbells, lifting weights, So that's how you need to do at least two to three days per week, your body needs to do strength activity. A visual strength activity, Amarati should break down of that while doing any strength activity. Whether you're doing yoga, whether you're doing martial arts, whether you're doing great training, any activity. Now what happens the body catheter? He body, eggplant, he replaces the energy used for it. Microscopic level. Protein Rest sleep, recovery, and we'll rebuild in Kilipe. To chemical reactions only body me, whose skill of fats usually. Now even if you are talking about cardio activity, which is good for the heart, thirty minutes, thirty, five days a week of the night time. IDA. If you can't do thirty minutes a day, do ten minutes, ten minutes, ten minutes, accumulate it. Extra carbo attendants during if you are running a one hour. Because if you don't take replace carbohydrates, the body will start using that muscle. So that's what happens. So some people, Jabhu, Buhat, less caleryska, fasting. Barraso caleryska diet. The body will not utilize any fat. It will use more muscle, metabolism become over, they can acquire muscle mass control. Instead of that, eat a moderate amount of carbohydrates. Eat protein as per requirement. Add fiber to your diet. Five will be Jasmine Econic. Twenty eight to thirty grams cheaper. The Salix Econic is five or total day the daily. Mhmm. What will you make You need to have all the six food groups. Don't just you utilize individual four groups. There are so many things. There is there are so many five diets, or let's say there are so many dieting methods which have come, like intermittent fasting. Or let's say the keto diet and all these things. Again, my question is, can you sustain it? Do it if it is giving you reserves. Ask yourself whether you can sustain it for a long time. Ask yourself are you doing these diets under any doctor's guidance or any registered dietitians guidance? And I'm clearly underlining it, registered dietitian. Is it doctor care, let's say apple to lose these things? Please do it. What? But don't do it on your own. Do something which is sustainable on Europe. Ocean control eight hundred a, physical activity by a strength, the muscle, belly, resistance, training. Or you can do simple yoga. You do anything under guidance. Physical activity or Just to satisfy your test words. You got something. Wow.

Kalpu: 58:04

Wow. So I will say, I'm amazed at whatever answers have been done to you. That is comes from you. So that is really very nice. There there are three four points which he had to point out. Online. Everybody is different. Everybody requirement is different. As we know, we are a unique person. Huddl will be a black, a n I, b m I, RDA, food group. Lots of things and amari generates some are headed to. Right? Registered edition, help save you, up now, daily plan, Ghana. If we want to go for any

Dr. Rahul V. Pendse: 58:50

Specialty

Kalpu: 58:51

plan reduction or health reduction or health gain plan Sorry, weight reduction and weight gain. So that's that's that's really a good answer. Customizing nutrition and fitness or individual is crucial. No worries. And since everyone needs and goals are different as we just discuss, Could you share such a story of your client? Because just you have given us example, okay, every human is different, and the protein intake is different. Why such and such carbohydrate are required by and how much they have to add fiber. So any customer success story which is achieved significant. I know there will be so many. Yeah.

Dr. Rahul V. Pendse: 59:34

But but I would like to point this very interesting Reset --

Kalpu: 59:38

Yeah.

Dr. Rahul V. Pendse: 59:39

-- which ideally should not be replicated anywhere by anyone. Okay. Now this gentleman, He's a part of the Indian Army now. He's a major in the Indian Army. Some seven years back, seven or eight years back. His brother-in-law came to me. He this fellow is a national volleyball player -- Mhmm. -- or a state state national volleyball player. Engineer, twenty three years old, twenty two year, twenty three years old. Now he passed the SSB exam, which is for other officers' exam for the Indian Army, on the third attempt. And out of two fifty people, he passed it. And but the problem was he was twenty pages overweight. So the army army gave him around forty days to reduce it. Again, I'm repeating it. This is not replicable. Maybe or may not, but but I would not advise anyone to do it. But no car no crash died. Now he's I told him get get him here. This is I'm talking about twenty fourteen, twenty fifteen, I think so. Okay. So I said, t m l I This person was an athlete. He was a player, but because of his exams he had gained those twenty cases. So he was used to exercising. So I decided to go for it with him. He he collects to it. Now we designed his exercise regimen such a week. And I was along with my expertise, I was also consulting a registered PhD nutrition man just to I used to take him for follow ups every week to see, are we doing good? So Dr. Pilsha. So what we did was we designed this exercise program. We used to have three hours in the morning, three hours in the evening. One hour of running, one hour of swimming, and one hour of your guy in the morning. And we did wait training in the evening. Someday we're doing some of these martial arts. That's how we did it. Plus, party one hour. And we managed to pull it off in thirty five days.

Kalpu: 1:01:46

Twenty k g.

Dr. Rahul V. Pendse: 1:01:47

Yeah. With perfect body composition with no health hazards, Nothing. Nutrition. But my that entire story is on my Facebook. If you check my Facebook doctor Rahul Viswanathan and say, and if you go back twenty fifteen with photographs what we did. This fellow, he ran six hundred and fifty kilometers in thirty days. Sorry, Cheesu Limited. We used to do weekend run at the other. We can use to run ten kilometers from down to up from that road. It used to take two and a half hours. We did all the carts, we did all the peruvian everything. Everywhere. So it was I gave myself this challenge, Kichol, this spoke, Arriba, Jarantu, because he was so passionate, and he did it. If we should it would not have been possible for anyone else. I don't think so. But the guy

Kalpu: 1:02:51

is in. Right?

Dr. Rahul V. Pendse: 1:02:53

Yeah. He had brought us several I don't want to take the names. They told him seventy five thousand total. He can guarantee me he gave me some of the organizations with them. Right? But he came to me as a so no. I will also be with you. So he his brother-in-law me, his sister, you all together get it. So it was a teamwork. My job was to make sure he does it. The diode part and everything is mother, his sister. The focus part was brought in by his brother-in-law. So we we we managed to do it. And this is one of my most amazing success stories because I also can't believe how it happened. But we did it because we I didn't do anything for one month. I don't do anything. I didn't go to any lectures. I didn't see any patients. Nothing. As a Cisco This guy wants to go into the army. He's a major now. I spoke to him just yesterday. And he was here in Puneet last couple of months back. Very terrific. There are three more of my students are who are who are captain's one. This guy is a major. Four four four students of mine are in the Indian Army, currently.

Kalpu: 1:04:06

That's nice.

Dr. Rahul V. Pendse: 1:04:07

So there's so many stories. This is the most predominant one which I wanted to discuss, and you can see this I've posted everything from daily hours work out. This is how the so photos where I have happened. Ranske, excuse. You can check it out on my Facebook. Doctor Rahul Viswanathan. Twenty fifteen k?

Kalpu: 1:04:27

You all also, please check it out. This might influence you or this might.

Dr. Rahul V. Pendse: 1:04:32

Not replicables. But other structures, stories are quite simple. Anything see, anything is possible if you do things the right way. My job is to make make sure that the person does things the right way. And with me, my wife is along with me to help patients. She does have a job She's a assistant professor at BMC Decor Education, but she helps me out. He's a major force with me.

Kalpu: 1:04:56

Correct. You you are having a team at

Dr. Rahul V. Pendse: 1:04:59

home. Absolutely. My brother, he's a martial artist. He trains he's a auto management guy, but he trains people in five different martial arts. He's also forty eight years old, but still very yeah. Right.

Kalpu: 1:05:17

Okay. So this is really very inspiring talk which we had completed. Thank you. Thank you. And along with that, doctor, what I got in experience, what are the common challenges, your client base? When you have given them some kind of diet, some kind of suggestion, and they are not ready to adopt or they are ready to adopt their healthier life study, which you are suggesting. How you support them to overcome from such habits. Okay? Because sometimes customers willing to do But they don't ready to adapt or in cultivate on their day to day.

Dr. Rahul V. Pendse: 1:06:00

Yeah. So very simple. I'm I'm I'm in touch with most of them. Those who are following it on a daily basis.

Kalpu: 1:06:07

Right.

Dr. Rahul V. Pendse: 1:06:07

So I need to lower the rating at what time. I mean, sometimes they click pictures and send that sometimes send videos of their physical activity, whether they're exercising in the gym or whether they're exercising on their own or under guidance. So I usually help them out on mostly the serious people. I help them out on a daily basis. I communicate with them I mean, regular if they have any challenges, we find the solution. So I've changed things. Some things work for some people. Some things don't work for some people. So I make the changes accordingly, but the key is communication. And I expect to make a The way I am ready to help them out, they should be also ready to help me out to help them.

Kalpu: 1:06:50

Yes.

Dr. Rahul V. Pendse: 1:06:51

That's our only daily business communication I need to know what's happening. I may be visiting my lectures by patients, but still I take a look. I reply to their messages. I talk to them if necessary. So that is a ongoing process. This is because it's not a three month, six month journey. But both the three months, may I work as Chairman and his life long journey. The way you have to Service. Service. Daily cleaning, birthday, Amari Bodikovic, daily cleaning, daily servicing, Now sometimes, it might not be possible to exercise daily, but at least you should attempt to do that on three, four days a week. If you consciously exercise, daily do simple, simple physical activities. If you are not able to make sure you do some physical activity, not exercise physical activity. As doctor Cooper, Kenneth Cooper says, who's the founder of the Cooper Institute USA. He says, you should walk your dog twice a day even if you don't have one. Because cardio is very important for the heart. Many people ignore. If if you want to build a great body, great, busy. I always tell bodybuilders who come to your strength, my strength and conditioning students. You need to have a strong heart. Hard touch yoga to activate your churria. Otherwise, people just go and lift. You need to do some kind of audio activity. The circuit training, the wait space after that, that will that definitely gives a cardio benefit, but it will not give you a similar benefit like if you do a HIV or you do a steady state cardio. And it this minute, this minute after real, slowly taxing your heart. You need to do that. Proviso loading is important, but you need to do he to five days of cardio every week. Thirty minutes for the night time. American College of Sports Medicine, both are thirty minutes. Every day for five days a week or seventy five minutes of vigorous activity, thrice a week, or a combination of both. Fifteen minutes fifteen minutes case per agent. And fifteen minute breakfast delivery. Anybody and everybody can do it. Thirteen, every day. Slowly. If not, how much time will it take? Ten to fifteen minutes learning, hours minute product in Kijif, alternate breathing Kijif, hours minute hand sanitizer, meditation. Yes of phonetically, fifteen minutes of walk, fifteen minutes of square numbers, five minutes of meditation, five minutes of Yeah. With Prana, whichever Prana will be provided, you know, not doing the high intensity wall of breathing exercises. If you're a hypertensive. So if you do this thirty, forty minutes. Everybody can stay fit. The problem is we don't have time, which is an excuse.

Kalpu: 1:10:26

Which is an excuse. Right?

Dr. Rahul V. Pendse: 1:10:28

Everybody has time.

Kalpu: 1:10:30

Everybody has.

Dr. Rahul V. Pendse: 1:10:31

Everybody. You just have to take out that time.

Kalpu: 1:10:35

Web cities, but I had. Social media.

Dr. Rahul V. Pendse: 1:10:39

Absolutely. Page minute presentation. If you see, yoga is so underrated and underused. By Indians, whereas more than one thousand research papers exist on yoga. By American, Japanese, and Indian scientists for the benefits of yoga. Scientifically proven. It is something called as the hypothalamus in our brain. And there is a small grand the gland named pitutary gland. Okay. You release that internal corticotropic hormone, o a c t s, bladder major, That's the major reason. Major killer stress. Now yoga regulates the HPA access ruined by more than one thousand scientific research papers. HPA access scope, high profile of the speech to the original access scope. Control concur time, very simple parts in this minute for the program and meditation. I'm not saying it. American Japanese and Indian scientist say, you can go and research on Google research papers on you guys. And if it's

Kalpu: 1:12:31

Not simply of those cover. That makes sense. Very simple.

Dr. Rahul V. Pendse: 1:12:36

Very simple. Everybody can do the setting up of this material, share if I better use your product, everybody can do it. Everybody should do it. Should do it. Sorry.

Kalpu: 1:13:04

So it's nice. I wanna keep it on an info. Please wait service. Body debates are routine. Maintain your body first, then your body. Okay. BMW is important when you will keep importance by yourself in your line.

Dr. Rahul V. Pendse: 1:13:26

Correct?

Kalpu: 1:13:26

Right?

Dr. Rahul V. Pendse: 1:13:27

Absolutely.

Kalpu: 1:13:28

Great. So, doctor, I'm very, very happy the way we are proceeding. So, Subsea, last question jungi. As it goes in the important the somehow, just okay. The important points you want to share with us Three points.

Dr. Rahul V. Pendse: 1:13:59

A b c. Wow. A sport? Aim for health related fitness. Okay. We build a healthy base. C, choose sensibly.

Kalpu: 1:14:14

Okay. I like it. Thank you. Thank you. So ABC is very important

Dr. Rahul V. Pendse: 1:14:20

Hello? Yeah. You want me to elaborate a little bit upon it? So aim for a health related fitness sport. Patch fitness components say, battery respiratory fitness, Johrab, or a daily basis, after scammina, uniquely stairs, you know, per adjacent, say, after the left one bogey hour and you have to climb the flight of stairs, you need a good car to the spray to engines. You should you're you should not be having any hard disease. You'll still, like, heartburn, respiratory endurance, or early a walking, jogging, screaming, cycling, skiing, anything. Number two muscular strength, usually very muscular strength. Kharmic was in the Arjisutani room. Has been there been a gas change, but now pressure cooker Samantha was blissful, the ability of your muscle to execute maximum strength in one repetition, that is musculous strength. The ability of your muscles to contract for a longer period of time without getting fatigued. Flexibility is already open, say, nicholas, nicholas, nicholas. Joint range of motion neutrality. And body composition. Your lean body mass to factory show. Apart from exercising with these four components, e. So focus on health related fitness, musculoskeletal strengthener may JBIA, your neuromotor functions. Five types of moments we do on a daily basis. Bend and lift moment, single link moment, push moment, pull moment, and rotational moment. Sorry. So these five moments need to be practiced to make sure that we do it efficiently.

Kalpu: 1:16:14

That's what is health related for this, which will keep your health good.

Dr. Rahul V. Pendse: 1:16:20

And very simple. Audio? Yoga, that will help you to do it, enter guidance or not. And if you do want to do strength training, resistance training in the gym, you can do all these things in the gym also or at home also. But I always suggest do it under guidance. Personal trainer, Yahoo! However. Very, very important. And, Dumene, thirty two is a bully Evo. You can use it in your or to improve your body composition. Build a healthy base. Use all these and build a healthy base. Don't overdo things. Keep it simple. Very simple. And choose passively when you're eating or doing any act. What you're eating, you need to use all your senses. As I said, my wife always says, No television allowed me. No screens. No phone, no television because your senses should focus on what you're eating.

Kalpu: 1:17:14

Exactly. That's

Dr. Rahul V. Pendse: 1:17:25

that will hamper metabolism, digestion, everything. Screen should be avoided by eating for focus. Enjoy the taste. Enjoy the food. That's how it is. A, b, c, aim for health related fitness, build a healthy base, choose sensitively.

Kalpu: 1:18:02

Thank you so much. Okay. Thank you so much from bottom of my heart.

Dr. Rahul V. Pendse: 1:18:06

You're most welcome.

Kalpu: 1:18:16

Of course, doctor Rahul Day Daily Hacks. Nutritionist Information or Hamid Daily routine Kibareme itani, layman, language, some chaya. Examples, case, atomic clear gear gear. Protein, carbohydrates, metabolic rate, some picka impact. I am sure we all have learned so much today from himself. And Jovi implement Bernabe. Please implement under proper guidance that is the important key which he had mentioned specifically and explicitly in his each line. Or harm he is in the guitar. To say or a chakane or Apony or Apony or Apony Parivari, up the n jiggle. Thank you so much.