Celebrity Nutritionist Ryan Fernando Delves into Anti-Aging, Sugar Craving & Restaurant Food Concerns

Overeating & Sugar Consumption in Modern Diets

[00:00] The human race is eating too much today and we use food as a therapeutic balm for stress. What's your take on fruits and the sugar intake? Of course, is it good for your body or not for my nutrition sample? Fruit sugars were created by evolution. I think the sugars that are put into our foods today are created by

[00:20] manufacturing man-made processes. Diabetes is reversible. The secret is one is I need to lose weight. Other is I'm putting on weight. Other is like I can't exercise. Forget all of that. It's not diet. It's not genes. It's an

[00:40] I am interviewing my very good friend, Mr. Ryan Fernando, celebrity nutritionist from Bangalore. So in this session, we have talked about how does he look like 30 years old when he is actually 50 years old. I coin this tagline, your body is the most expensive real estate you own. When we work with the celebrities, why do they pay us

Anti-Aging, Gut Health & Celebrity Nutrition

[01:00] nutritionist money, dude I need to look young. I need to look timeless. There are people out there who look younger than they actually are. Working with Anupam care right now. I looked at Manoj Bajpai's schedule. They work 15 times more than a doctor or politician. To become young, the question that you need to

[01:20] to ask is this. When I eat the food, does it agree with me? Yes or no? See how your gut feel. What is your gut feeling? Hello guys, welcome to my podcast, Gut Feeling with Dr. Pal. Today we have a very special guest. He's my very good friend,

[01:40] Fernando, he's a celebrity nutritionist and he has trained people like Virat Kohli and he looks like he's 30 years old and I really want to know how he looks like 30 years old while I am looking like 50 years old. Okay so we're going to dive deep into it to see what are the tips and tricks that he can share with us so that we can be like

[02:00] Virat Kohli as well. Alright, let's dive deep into it. Hi, Rayan. Hey, Dr. Vail, nice to see you in the shores of India. Yes, yes, yes. Nice meeting you as well. Thank you for coming. I'm so excited for two reasons. Okay. One is I'm so jealous of your fitness. Okay. And number two is I like your fashion sense. Thank you so much.

[02:20] When you reached out to me and said you're coming into India and it's like, let's do this together. I was like, anyway, people confuse us as two brothers sometimes. So you're not looking old. You're looking young and you're my younger brother. So to the audience, is it okay if I reveal your age? Yes, you can. You don't have a choice now. I don't know.

[02:40] So you are 50. Yes. You're 50 years old. You look like you're 30. So I want to start right there where how does this keeping yourself fit and loving your body, where did this start in your life? So I wrote a book called Wheatless, which about 10 years ago I discovered

Gluten Intolerance & Listening to Your Body

[03:00] I was gluten intolerant. So I had adult acne and you get all the protein powders and you're training all of these sports stars. So they're like, Arre, you eat some food first. So as a medical expert, you're kind of feeling a little bad. Like, I can't walk the walk and talk the talk. So you take all of these protein powders, but then you realize your

[03:20] Gut feeling is not really good. So some of us are born with delicate darling stomachs and good brains. So I was thankful for the very good brains. I was thankful for the good brains part. So I said, look, let me become the scientist in food. Let me be the nutritionist. Let me take the science behind it. But along the way, I realized that being

[03:40] scientist behind the food, the nutritionist behind the food, I got to help my body. And I realised one thing is that the celebrities, the film stars and all that, they come to you. What's the one thing that they're looking for? They are looking at their body being the most expensive real estate that they own. So, I coined this diagram.

[04:00] Your body is the most expensive real estate you own. Now I behave like a real estate agent. Now when I'm going out and selling to people saying that your body is the most expensive real estate, now I couldn't get the muscles. So I said at least let me keep my agent check. So there are few factors that we look at. The visceral

[04:20] fat which you well know about the subcutaneous fat. We look at the microbiome which we will talk about today. So about 15 years ago I said even before all of this biohacking and longevity started I was like there are people out there who look younger than they actually are. Right so birth certificate age we'll say 1975 but my

[04:40] When you look at them, they look like 20 years younger. So I started asking people questions. And as a nutritionist, they're like looking at me with confused ocaray, boss. It's in the food you eat, right? It's in the care you take. So your real estate, your body, I then came to this conclusion such people live in

Visceral Fat vs. Subcutaneous Fat

[05:00] their body as landlords. They don't live as tenants. 99% of the people think they are the most expensive real estate. They think that a Bugatti were on. But the fueling that they do is of a cheap car vehicle. All of the bad stuff that you

[05:20] will talk about in your videos and all. And so I ask, are you a tenant in your body? So to become young, I think it's not diet, it's not genes, it's an attitude which I found for my celebrities. And the celebrities believe that their body is the most expensive realist

[05:40] state then they change the attitude that first my body I say not my taste buds if all patients feel the same way I will not have any business at all and if everyone did it correctly I wouldn't also be in a job we'll be doing this on Goa over to Pinacaladas maybe Virgin Pinacaladas

[06:00] lattice, no alcohol. So when you say about real estate, though I could come up with this analogy that this is the only real estate market which will never go down. It will never go down. In terms of value. Yes, it will never go down in value. In fact, Dr. Palthas one incident when I had a 72 year old come to me and we made him lose a

[06:20] about 11 kgs of body fat in a year. Visible fat went down by 5 points and anyone out there could buy these weighing scales which do body fat percentage and visceral fat. So you get your metabolic age. And you know. Not visceral fat just to clarify for the audience right. So there's two kinds of fat right. One the fat that you see outside like your belly fat and you know your

[06:40] big and everything. The other fat is the fat deposited around the organs inside the body. And as a doctor, you know that when you go into surgery, sometimes you have to really dig around to find the organs, right? So, I think that when as a nutritionist, I am not invading a person, I am not giving medicine. So, my medicine is nutrition.

Processed Foods, Palm Oil & Restaurant Food

[07:00] So I tell people get that weighing scale, know your visceral fat and then once you know your visceral fat, how do you bring it down? Control your tongue, control the thought process of food. Don't let food be the master in your body. You take the knowledge and awareness. So I think when we work with the

[07:20] Why do they pay us nutritionist money? It is because they look, dude, I need to look young. I need to look timeless. And in that timelessness, I have a job. So, ultimately when I came back to my profession, I was like, you got to walk the talk at least in some way.

[07:40] So, Hen started the journey in walking, weight training, martial arts and I definitely eat organic and I would advise your fans and my fans, organic I think is a better aspect to lower the chemical insecticide, pesticide load in our body. One question, I won't talk about organic.

[08:00] as well. But how do people measure visceral fat, chipping on the weighing scale, the people they say that, I mean, the company that I get is that, oh, it is not accurate. It does not have to be accurate, is not it? You know, it is very good when somebody wants to find an excuse. So if I say, hey, Dr. Pal, you do not look very well today. Now you reply,

[08:20] like, oh, you think I'm sick. So it's like the question that you need to ask is this. A medical expert is telling you, a digital weighing scale is telling you, fine, if it's not accurate, my return response to my clients is you step on it for six times

[08:40] in 6 months. Trend line. Sir, I lost weight. Now, I do not want people to lose muscle weight because doc, as you know, muscle is the only age reversible organ. We hold our skeletal muscle for about 14 years.

[09:00] fat resides in our body for 8 years. So, the cell turnover, you are better off at having muscle mass that is dropping decade on decade as we grow older. But research now is showing people who weight train, resistance train have a chance to improve their muscle, thereby the muscle being

[09:20] an endocrine organ, releasing hormones, makes you feel fitter and younger. So now when they say that, oh, the visceral fat is not accurate, you are not a Virat coli. You are not going for the Olympics. So let them say it is accurate or not accurate and then you can do the Dexascan, which is the most accurate gold standard.

[09:40] But because you are exposed to mild radiation and expensive as well. And expensive, yes. You are not a person all the time, dexadexidexers can because of the accuracy. Oh, Dr. Paul, what is your visceral fat? Mine is 3. Oh, mine is 5. There is no competition here in the world of those not competing in sports.

[10:00] Like for example, I have film stars who have a higher visceral fat, but still are able to get a six pack because the subcutaneous which is on top of the muscle goes down drastically. But I still tell them as your nutritionist, if your visceral fat is high, you may have go muscle, you may have show muscle, but in

[10:20] In your case, you have the show muscle and I need you to have the go muscle. What is go muscle? So, go muscle is bending, cleaning, cooking, lifting a tire out of your car, going shopping, picking up the groceries. Of course, none of us do that today with all of the apps and all. That's why visceral fat is going up.

[10:40] Suki is on the delivery shop. Suki is the friend though. It's the temptation and the ease of life. I think it's harder now for people to not gain visceral fat. And in fact, I'm more worried about the 18 to 30 year olds today because

[11:00] Dr. Pal, when you and I grew up, we went out once in 15-20 days because we did not have that much money in our pocket. At least I remember, Dad would give me some 5 rupees and like save it, save it, save it and then once a month we went out and there were no fast food joints and all. We went to our local Idli Dosa or Vada Pa or whatever it is and we would eat it.

[11:20] But today the youngsters are going out and they are pressing these buttons or eating out on a convenient point all the time. And I am seeing from the economic times, which is the economics newspaper, that the amount of palm oil that we're importing into India, government first of all dropped the duty

[11:40] on import of palm oil. And if you are a chef, you love palm oil in your cooking because a South Indian will not know the taste or a North Indian will not know the taste. Like in South India if you cook in coconut oil, North Indian will not eat it in the restaurant. And in North Indian if you cook in let us say mustard oil, the South Indian will not eat. So, palm oil

The Weight Loss Mindset & Practical Nutrition

[12:00] very neutral oil and unfortunately the palmitic acid is what is creating the arachidonic inflammation effect which now visceral fats are assessed by, please come and do your fixed deposit. So, you are saying that is the amount of palm oil is more important than the actual palm oil, is that right? No. So,

[12:20] So, the thought process over here is this, we are all eating outside. When we are eating outside, we have no control on the food molecules. We have no control. I mean yesterday at the hotel, I asked for an oil-free biryani and they did it and it was amazing and I was telling my colleague, see look,

[12:40] I am using the fork and pushing my biryani. There is no oil on the underline of the plate. But when he pushed his biryani on his plate, we could see the streaks of oil. Can you ask them? You can ask them. Oil free biryani. Yes, oil. You will be biryani or it will be just white rice? I am just asking. It is a gut feeling that you and I are going to have lunch today.

[13:00] Coming back to that story, that was not the problem. The chef gave me 500 grams of biryani. So, when you eat out, you have no portion control. So, frequency of eating out, no control over the contents, no control over the portion, erratic eating times, eating in fast mode or stress mode.

[13:20] mode all contribute to visceral fat storage. But in this era, everybody is going out. And I promote Santhraso Sensit method of eating in my channel. What are the practical tips that you tell your patients? You can say don't go out. I was just offered samosa and bata tavada. I said no.

[13:40] So, the first point is, is your body the most expensive real estate? Anyone watching and this is the first thing, what is your identity? If you are going to mistreat your own body which you can never replace, then you will be like,

[14:00] moment on my taste buds forever on my hips or in my tummy. A moment on your lips? Ever on your hips. Ever on your hips. You've heard that, I've heard it. So we fortunately for me people are not in disaster zone but when they come to you they're already in on one crutch. So my thought process to people

[14:20] people is you can control a lot of how you become based on the food you put into your body. I also have this philosophy is today that as a human race we are eating more than we require. There is no question. But I have not found the solution

[14:40] how to tell a person not to eat more. See we call that a diet plan. But then when we look at a diet plan and I give a diet plan to persons like I will follow Ryan's diet plan, I signed up for 3 months, I will follow only for 3 months. So Dr. Pyle what we started doing is we started doing blood test, genetic test, omega 3 testing, microbiome testing. So now

Pregnancy, Postpartum Health & Nutrition

[15:00] Now the client is a little bit like, this is my genetics, this is my blood test, this is my omega test, this is my microbiome. So when the diet chart comes, it is my diet plan. So we get more patient or client compliance and I tell people

[15:20] to follow a nutrition plan for at least 254 days. 54 days? 254 days. Because the research paper that came out at the lowest level was 21 days that everyone talks about 21 days to make a good habit. But if you read the scientific study little further, the lazy ones in the scientific study took 250 days to make a habit. It's an average.

[15:40] And food, food Dr. Pal to you and me is governed by the motherly love of how we have been taught to eat. So when a doctor or a nutritionist, so when a doctor or a nutritionist comes into the play,

[16:00] changing love and culture of eating to science. It is a head-on battle and invariably love and culture always wins or I am a tenant in my body. So, let me eat it today. I will visit Dr. Pal after 10 years. So, I say that if you are a tenant, you need to pay your rent. If you do

[16:20] don't pay the rent, the landlord might evict you. I never thought of it that way. That's brilliant, Gok, because the landlord is your body and he's kicking you out of your own body. So I guess you see that in your patients all the time. I don't see that because they're like, Sir, motor

[16:40] So people are coming to you when they are a landlord. People are coming to me when they are a tenant. And I think the problem with the human race is a lot of people for a long period in their own body behave as tenants. So this is very interesting. Who are the landlords? It's the celebrities and film stars.

[17:00] So I'm like, celebrity film star comes and she has money and young time. But you know, Doc, when I sit down and write the schedule, like I'm working with Anupam care right now, I look at Sir's schedule. I looked at Manoj Bajpa's schedule. They work 15 times more than a doctor or politician.

[17:20] multiple times. Multiple time zones, multiple people, multiple meeting, high stress levels. So they understand they need to get up at 3, 4, 5 am in the morning, workout for 40 minutes, cold plunge, shower, do this, do the nutrition. That's like whenever talking to them about their diet, there is an assistant who is producing that food

[17:40] and giving it to them. Now people say, but he has an assistant together. It is a simple assistant, your brain. So just like I said, I do not want a bata-ta-vata samosa right now. I am happy. I will go till 4 o'clock. It is good. The human race is eating too much today and we use food as a therapeutic

[18:00] You take balm for stress. From that perspective, I think your gut feeling podcast brings about greater awareness. We need to tell the gut, boss, there's a landlord in the body. Can we take control back again? So that you pay rent a little bit less.

[18:20] Yeah, nobody wants to be there at the end of the day. It's better to own something at the end of the day. Absolutely. Just for the audience, I want to ask you the weighing scale. I keep a bit of a weighing scale. So there is a weighing scale in India available where you step on it and then it just takes the body fat percentage. Absolutely. So you have various brands. You have Vithing, you have Omron, you have Inbody, you have Carada.

[18:40] and you have a host of at least about 15-20 Japanese brands. What people should be looking for is the weighing scale should say weight, fat mass, area-wise distribution. So, trunk, arms, leg overall, subcutaneous as well as visceral fat.

[19:00] Now people ask how is a machine able to calculate all that. Dude, my watch is able to track my heart rate and BP. Research has gone to that level where the sensors have been developed using bioimpedions, layman knowledge, a small current goes through your body, fat resists electricity, muscle which contains water

[19:20] duct electricity, they are able to check the resistance factor between two sensors and approximate the weight of muscle, water, bone and fat. So a good weighing scale will also give you water percentage and fat percentage, but they go into the above hundred dollar range or 10,000 rupee range.

[19:40] It's a great party investment. Buy a weighing scale that gives visceral fat. I remember the first time my cameraman joined the company. I told him, please stand on the weighing scale. So he stood on the weighing scale and his weight was in the late 50s. That day he couldn't work. And we're talking about mid 20s.

[20:00] I mean, percentage was 50? His age was 50. So the best way to get anyone to comply to become a landlord in their body is to tell them that they're not really young. That's so sad. Because what other tool do I have?

[20:20] Look, as a doctor, you have a scalpel, you have a stethoscope, you have blood test report. The guy comes in and is like, he pays me money and he leaves the cabin with nothing. Please wait for five days. I'll send your nutrition plan. So nutrition is the most intangible advice, consultancy advice. You know, even if you go to an astrologer,

[20:40] He will give you some sort of mantra or something to chant. When you leave my cabin, I am like, dude, I need to plan your diet chart, give me 2 to 3 days to build the whole thing for 7 days. So, I have got to scare people with a simple thing. Don't check weight, check your body age, check your visceral fat. Visceral fat percentage.

[21:00] That brings the discussion of skinny fat. Many people, even though I look skinny, I'm not healthy because my body fat percentage is like 25. So I wanted to bring it down to like 20 or even 17. But people think that if you are skinny, you are normal. So for Indian population, what is the body fat

[21:20] percentage when you step on the weighing scale that they should be concerned about? The males ideally you should be 15 to 20% of body fat. Then you're like you know you can enjoy your body a little bit more and have that weekend extra biryani. We can extra biryani you know 15 to 20% fat. 20 to 30% body fat it

[21:40] males, I'm like, you need to start your homework. You need to start holding your tongue. You need to start stepping on the scale. You need to start walking. You need to start eliminating grain from your diet because grain is obviously high calorie energy delivery. So once you start cutting back on that and you have the weighing scale, you can see the downward trend.

[22:00] People above 30% body fat start walking 15,000 steps a day because you need diet and you need exercise. So it's like I tell people, you're like a bank balance. Eating is like cash deposit. Exercise is like cash withdrawal.

[22:20] You want the perfect bank balance. You need to do more withdrawal if your FDS, fat deposits or fixed deposits are really high. So this is what we call balanced diet. Balance diet. Bank balance. I like to give the bank balance because everyone's so concerned about their bank balance. You know, like do I have money in my bank?

[22:40] I need to save money, I need to do systematic investment plan, SIP. Everybody in India is doing SIP. I am looking around and everyone is laughing right now because everyone is doing an SIP, saving some money. But they are doing a lot of systematic investment plans with double digit returns when they are eating too much of food. So, then the fat percentage

[23:00] goes up. You know, you're getting double digit return. So for men more than 20 to 30 is in the, let's talk about the danger zone because that solid fat starts spilling over into the liquid fat in your bloodstream. Now with women, if you're not of childbearing age, 15 to 20% is athletic, but fertility drops. If you're a child

[23:20] age, maintaining 20 to 25% is perfection and above 25% body fat is where the woman needs to start taking care of her health. In fact, we have a lot of women who come to us that before they get pregnant, there are 30-35% body fat. So the first thing I say is

[23:40] You don't need to lose weight. You need to lose body fat percentage because when the baby is born, then they have a runaway 25-30% weight gain and the muscle mass in them is not significant enough to hold the baby in terms of posture, in terms of back load and stuff like that. And most women are not athletic or have gone to the gym.

[24:00] workout or do yoga, pilates. Sin training is not a part of training. Yes and especially in India. So I always tell people like when I did Anushka Sharma's pregnancy diet plan and post pregnancy weight loss, people is like oh she's got so many nannies and so many servants. No she got up at 5.30 in the morning

[24:20] before the baby got up and worked out. So there is an investment of your desire to be a better person. I'll play devil's advocate here. I'm being that pregnant woman. So after delivery and especially Indian culture, we pour love to the baby. So

[24:40] So much and then so we feed the women a lot more so that they feed the baby a lot more as well. So the common thing is that you know we are very busy and yes you know we are not prioritizing but the pregnancy has caused us to put on more weight and I have a feeling here that people are missing that

Protein, Supplements & Indian Dietary Habits

[25:00] at a critical period where they do not go back to their pre-pregnancy weight and that is just the start of the vicious cycle. Absolutely. And in the first 3 years, 4 years where the baby is so young, at least here in India there is some kind of family support, US, there is nothing. So we are the catechists of baby

[25:20] husband, wife, everybody. So the common complaint we get over there is, you know, yes, we are not able to prioritize, but we do not have the time to prioritize. Waking up at 5.30 is not an easy thing for me to do. I do this initially for well power, but eventually it dies down. So do you think that if a person is torn between

[25:40] between these two, they should focus on workout or they should focus on the diet if they want to choose one. Very good question, very astute question. Number one, everyone has a paucity of time in today's world. But when it comes to a woman who's just given birth, the first thing that she needs to do is she needs to walk with her baby.

[26:00] needs to bond with the baby. So, walk with the baby in your canary pouch in your pram you will be able to get 7 to 8000 kilometers if you have that time. I do see mothers who are not working in those first 6 months, there is time in the day to bond with your baby and walk and talk and exercise number 1. But to answer

[26:20] In a pre-pregnant situation,

[26:40] pre pregnancy carrying of pregnancy. Now when you say double, 1200 is 2400. But when you are in pregnancy, you need only 400 calories extra per day. And it ranges again from a 300 to 600 depending on where the woman's weight is. When you come to breastfeeding, it's anywhere from 200 to 600 calories

[27:00] extra. So this notion of double eating is where we have this runaway weight gain. So diet perspective should be that every pregnant, look none of us eat out of science, we eat out of love and culture. Even I, till I became a nutritionist did not know how much I needed to

[27:20] You need to do that calculation. What is your resting metabolic rate? What is your energy expenditure? You are normally eating between resting energy expenditure which I call as engine idling speed. Sitting here doing nothing, I need 1200 or 1400 or 1500 calories. What does 1500 calories

[27:40] calories a day look like in 3 meals or 2 meals a day. Then I do this much of running or I do not do running. I do this much of gym or I do not do gym. I do this much of Jadu Pocha, Jadu Pocha meaning cooking, cleaning and everything. All of these activities are anywhere from 200 to 2000 calories. So, then we construct that as a nutritionist and say

[28:00] This is what you need to eat. You know the surprise doc? 90% of the people say, oh, only this much I have to eat. So then I ask, but who taught you how to eat? Mommy taught me how to eat. Now how do mummies feed us? Right. One extra serving. One extra serving. That's their love. That's love. So that's what I said.

[28:20] love and culture. So in pregnancy we have the love and culture very powerful. But I can tell you that if a woman does the nutrition planning correctly, diet will help her not have a runaway weight gain. Also diet in pregnancy women, postpartum depression is actually reduced. For example,

[28:40] For example, we send a blotting paper to the mothers from a lab and we ask them to expunge breast milk onto that and send it back to us to send to the lab. What are we measuring for? DHA, the omega-3 fatty acid in the mother's milk which the baby will feed

[29:00] And that will help the baby develop intelligence. Higher IQ at 4 years of age is responsible. So, everyone is talking about breastfeeding. Now we are taking it to the next level is, is your diet so accurate that you are aware first, does your body produce enough of DHA?

[29:20] One is I need to lose weight. Other is I am putting on weight. Other is like I cannot exercise. Forget all of that. Are you giving your child the right nutrition in your breast milk? And that is dependent on the mother eating scientifically. So, slowly people have started walking.

[29:40] into our nutrition clinic because they have understood that the food chain does not have the right nutrition. My discipline does not allow me to eat the right thing. I am worried about my child. Can I eat correctly? So, what we do is we look at good breast milk nutrition and parallely we are looking at no postpartum depression and parallely we are looking at

[30:00] can we help you lose weight? So you made a point about this resting metabolic rate and probably you must have discussed about total daily energy expenditure and everything. Is that something that women can say, okay, you know what, this is what, how much calories are you need per day? In your practice, what do you do? So very simple, okay. When you stand on these modern weighing scales, it actually tells

[30:20] you your BMR, your basal metabolic rate. So now if you know that you require 1400 calories, you can actually go onto many apps. You do not need to come to a nutritionist, but you can go onto many apps if you want self help. But if you are lazy like me, just find the expert. When I work out, you get so many apps we teach you how to work out, I like a trainer.

[30:40] So tomorrow what I do is I tell my patients to calculate the TDE, correct? You go on website, it's a free app, free calculator where you plug in the number. So let's say they come up with like 1800 calories. How do you teach them how to measure the calories and how much you are taking per day? That's the key. So normally I

[31:00] do not teach them everything. So, they come to me for 3 to 6 months. So, like first month rice or roti. You eat? I eat. This is the information for one roti. This is the information from 100 grams of rice information. I wanted to go home and I wanted

[31:20] weigh your O T after it is made, cooked weight, I want you to weigh the rice that you serve yourself. Now, do not weigh and put, do one game in your house. Everybody line up, everyone put rice in the plate. So, everyone puts rice in the plate and measure it. Oh, I took 200 grams of rice. Oh, I took 140 grams of rice.

[31:40] So, that's the first part, the standardization of portion. Like if you give me a plate of rice now, within 5 grams, I will take out exactly 100 grams. You cannot beat me. Why? I need to translate that experience to my client and mom and granny have not taught a

[32:00] So if you can just measure your Indian bread or rice or jowar or bhajra in a small weighing scale then you start saying oh 100 grams of rice is so many calories. Now calories also differ from rice to rice because

[32:20] of different glycemic index. So, I just tell people that it does not have to be accurate. There is a vast universe. It is like you do not need to become a Formula 1 car driver to learn to drive. You need to know the basics, steering wheel, gear or automatic accelerator brake. Similarly in the food,

[32:40] You need to know the carbohydrate foods and you need to know the protein foods. See, fat and all I tell people, first you become basic. Don't try and go virat-coly level, protein, carbs, fats, vitamins. Then if you want that level, you come to a coach. You come to a nutrition coach. So you start off.

[33:00] with the carbs first. Now why doctor not protein first? Because carbs is the culprit in the human race because we're eating too much and you and I and everybody here in this set and everybody out there watching we are all watching this as desk jockeys, DJs. We're all DJs. This

[33:20] movement, this movement and this movement. The calorie expenditure of this is only one meal a day, just one meal a day. So for everybody, it does not matter whether you work out or just by normal person, daily protein requirement is 0.8 gram per kilogram per day and if you shoot for one maybe

[33:40] will get 0.8. So that is why I tell my patients shoot for 1 gram per kilo. From your experience for Indian patients when they when you see their protein content is low what do you do? So normally what we do is as dieticians and nutritionists we build a small chart each 100 grams of this food. So

[34:00] Sorry, scratch that. I tell my dietician who eats 100 grams of any item. Do not go as per government labeling law. Take the serving size. So, if I am going to eat kidney beans or lima beans, opinto beans, chana, rajma, lobia, those sort of beans, right. How much will I eat? Two tables per meal.

[34:20] 3 tbsp, 45 grams, give me the protein requirement in that. And then I draw a chart out and maybe I'll send this across to you so you can flash it on your, on our podcast above our heads right now, which is like, what does 8 to 10 grams of protein look like in vegetarian and non-vegetarian food?

[34:40] So, now that you give that information to the client, they are like, okay, I kind of follow this much. Second thing I do is if any of my clients work out, they go for a walk, they go for yoga, jogging, weight training, anything. I say you take 15 to 20 grams of protein post-workout if they do not have any

Organic vs. Conventional Foods & The Dirty Dozen

[35:00] gut issues. If there are gut issues, I never give a protein supplement because it is too concentrated and it is artificial from the perspective of nature never made something to have only protein and no fiber and no carbohydrate and no plant

[35:20] compounds or other molecules in it. So, this 10 to 20 grams is something that I give to all people who work out because the moment I give 20 grams of protein, the average Indian race is between 50 to 90 kgs. And if you give 20 grams of protein, it is a

[35:40] It is an equivalent of almost 1.5 meal. And the final point I tell a person is if you are eating 3 meals a day, your breakfast, lunch and dinner should aim to hit at 20, 20, 20. So, then you know that you are going to get the 200 runs core if you are a Virat Kohli. Like okay, this is my run rate, breakfast run rate, lunch run rate.

[36:00] dinner under it. Let us wait to hit the six-cellar last ball. So the problem is the vegetarians are like the bowlers going into bat trying to save the give. Like not much of skill, but it is like, okay, I have to beat the target. So then we work with my favorite is glutamine. My all-time favorite is glutamine. Glutamine is an amino acid that

[36:20] really makes up 60% of skeletal muscle. And so what I do is I have my client make a vegetable juice or fruit juice. You just blend it and why the juice is because in today's world nobody has the patience to eat the vegetable plain.

[36:40] Today at breakfast I was eating plain broccoli, plain tomato and the chef is looking at me and he's like, we can saute it for you, we can add this dressing. I'm like plain means zero calorie. You do anything to it, it adds more calories. I don't need that. So what I do is when I juice it up, I get the fiber and then I add either of them. But not that much, correct?

[37:00] a little bit. You do still lose a little bit and you know the thought process is people can assassinate you for juicing, people can assassinate you for eating vegetable and then combination of vegetable. I just tell people that people are eating so processed and so wrong today, at least that is nature's way of getting

[37:20] some of those plant compounds in you. So, a teaspoon of 5 grams or 10 grams of glutamine into that or I look at a plant based protein powder and add it to that. But personally my story to you is I worked for 15 years for supplement companies, I took all the supplements in the world, it did affect my gut because I have a delicate darling

[37:40] So, today I do work out, but I do not touch a protein supplement. I am disciplined to hunt down my protein. So, you will have patients who will get disciplined because they are hertic. But the normal person is not going to be disciplined. So, you and I have got to cajole.

[38:00] them, convince them to do that. And I always use this line, nutritional supplements are a convenience for your nutritional indiscipline. If I can get them more nutritionally disciplined, evolution did not go wrong for us to design supplements. It is man that has gone wrong in terms of eating habit.

[38:20] No, absolutely true. In fact, for my protein requirement, if I do not meet my 1 gram per kilo, I use supplement. But nowadays I have designed in such a way that I am able to take this 1 gram just with my natural sources of protein. But do you think that this, I personally feel that the way

[38:40] protein powder and all those supplements with protein requirement does have a role in few people where they will not be able to meet their protein requirement if their gut is okay with the supplements. What do you think about it? It is like putting a cricket team together. Do you want

[39:00] all rounders, do you want batsmen, do you want bowlers. So, protein is also like that. So, you have the animal's also protein, plant's also protein. Then in the animal kingdom of protein, you have more robust creatin and carnosine coming in which gives more athletic performance. Whereas, plant based protein or dairy protein has more amino acid profile and then comes last is soy

[39:20] protein which many of us nutritionists do not want to recommend because of the genetically modified soya, but soya is still good. So, it is like saying food is also like human beings. You cannot call a certain human being bad. There is always good in somebody.

[39:40] But you got to find the good in that. So even with the protein supplements, for example, I was asked yesterday, what's your opinion of whey protein? I am a judge. I am neither prosecutor nor defender. I see the facts of this case. Who is the person in front of me? Allergic to milk, not allergic to milk.

[40:00] to milk, it is prosecuted. Go behind bars, you cannot take away is the source of milk protein or casein is the source of milk protein. So, I think doctor, our followers, our fans can do one simple thing. When I eat the food, does it agree with me? Yes or no?

[40:20] If it's no, don't listen to Dr. Pal, don't listen to Ryan Fernando because they said that protein supplement is good. See how your gut feels. What is your gut feeling? And from there, go to the protein supplement and say, oh, this protein in natural form agrees with me. Like if somebody launches a broccoli protein.

[40:40] I'll buy it because broccoli agrees with me. My gut is good. I don't get gas. I have amazing potty the next day. We should talk about potty also. You know, nobody talks about it a lot. Aran just talks about input. Nobody talks about the output. That's my job. It's a pretty crappy job.

[41:00] So I tell my patients all the time, do I do a colonoscopy? I feel like she is. No, now I know you inside out. The most intimate relationship. Most intimate relationship. You know, the reason that I think humour comes into my channel is because that, you know, I am in a very Delhi

[41:20] acute position when we talk about hemorrhoids, anal disorders, anorexal, you need to break the ice. And that's why I come up with all these small, small one-liners. What's your best joke? The best joke is after I do a colonoscopy, I tell them that. So I go and see the patient. I say that I always have an icebreaker. I say, oh, you know, you don't look like you are successful.

[41:40] 60 years old at all, you look like you're, you know, you look much younger. And then the same way I walked into a patient's room and I said that, oh, you don't look like you're 45 years old at all. And the patient says, yes, I'm not 45 because I'm 35. I thought, like you caught your hand in the door and you're like, oh, God, I should have put, I shouldn't put my mouth, foot by the

[42:00] So, you know, being a gastroenterologist has opened up my lines of communication with the patient in a different way. Opened up the line of communication. The gut is a nice big long line. That's right. So, always this protein discussion always comes through and one of the things that most common side effect when they take more protein is constipation.

[42:20] patient because as you rightly said, there is no fiber. So I absolutely agree with you that everybody has to analyze what is in it for them and then what is the gut feeling about their food for their body. So I always tell them, so exactly what you said, try it out even for fasting that I recommend.

[42:40] sensor, it might not be for everybody. But it is the most sustainable method that worked out for me. So I have been like promoting to everybody as well. So coming back to this organic discussion that you said. So this is very dear to my heart because organic, my understanding is that yes, you know, there's a lot of pesticides and everything and they know they are growing

[43:00] organically, which might be, logically speaking, it looks good on your paper, it looks supposed to be good on your card as well. But two things, one is that it is expensive. And then two is, should we have to buy everything or only that is listed on the Dirty Dozen list where these are all the things that

[43:20] is in the top ingredient where you need to buy organic. What do you say? Number 1, I always say your staples, the grain, pulses, legumes, if you can get that to be organic, that is nearly 45 to 50, 60% of your

[43:40] food consumption pattern. Then we move into dairy and eggs. If you are an agitarian from that perspective, if those can be going into free range and hens that are not antibiotic and hormone-ly flayed, then you know you are another step closer to being organic. And then comes your

[44:00] fruits and vegetables. And as you mentioned, the Dirty Dozen, the World Health Organization came out and said that they analysed all the foods on the planet and the Dirty Dozen was a term coined to say which are the foods with the

[44:20] highest sprayed pesticide and insecticide content on it. And at the top of my head, I remember that most berries, spinach are there on the tomatoes, are on the highly sprayed versions of pesticides.

[44:40] So, two things I do is if I do not have control of knowing that it is organic when I purchase it, I make sure I wash it well. And that's one reason, doctor, I try and encourage people not to eat outside because if you go behind the scenes in a lot of places

Practical Diet Tips & Restaurant Hacks

[45:00] in India, the rice, the staples, the vegetables or maybe the fruits are not washed before cooked. So you are doing expect them to your dirty dozen raised to x squared. Right. So like I was talking to my hotel, I was like, are you

[45:20] eggs organic. And so they looked at me with a blank look and we're talking about a star property, right. And you're paying in the dollar rate to live in this current city in India, we are in which is Mumbai. And I was like, dude, but if I'm going to be paying so much for a room, and it gave me all these lovely soaps and all of these like exotic stuff.

[45:40] But my under is not organic. So these are the perspectives I think we need to have dialogue and discussion about. And I'm hoping I can poke that one or two followers out there saying that when you travel, don't eat outside. If you have to eat outside, limit your portion and your concept.

[46:00] fasting from morning to evening, brilliant. So, if I am one day in Bombay, I do fruit fast. So, I carry my fruit. I know it is organic. I drink my own water and body should survive. After all, Dr. Pal, we are not walking 22 kilometers right now. Desk jockeys, the world is desk jockeys.

[46:20] less jockels, we are eating too much, eat less. So when you say fruits and sugars, I mean fruits and vegetables, then that comes as whole, so okay, let me just bring the bottom line of the organic. So you were saying that go organic as much as possible, correct? Absolutely, go organic, your liver and kidney will thank you 25 years later and even the gut will be like

[46:40] I really love you because we do not need to see Dr. Pal right now for some invasive in and out procedure because you have dumped a lot of chemicals inside of me. So you do not want my prescription, you want my subscription? I want your subscription because I am so happy that a doctor is talking about organic, a doctor

[47:00] talking about nutrition, a doctor is telling people fast, right? Because the other part is take medicine, do medical procedure. So you have broken the norm and so like all of us, nutritionists and dietitians love you. You know, so like you're on our part of the problem.

[47:20] of the world. Like you have a medical problem? No, no, you have no medical problems. Even the medical doctor is saying eat correctly. I feel like nutritionists should be above doctors because I feel like doctors have to be put to work only with diseases that are not being controlled by nutrition. If I can return the compliment, when the nutritionist has failed in his or her job,

[47:40] Then they need to go to the doctor. If you are a bad nutritionist, then you should come to us. Or at the end of the day, it's all about influencing people. And I think the doctors of today actually need to become the nutritionist of tomorrow. That's true. Actually, yeah. Doctors should be combined with

[48:00] nutritionist on the same day as well. True, true, true. But the problem is during I have repeatedly said this in multiple podcasts. In my medical training, not only in my everybody's medical training, we always say weight loss as the final line of a big disease. But we don't have any big paragraph after that weight loss statement to how to do that.

[48:20] This is pretty standard on every disease. You take fatty liver, you take IBS, you take obesity, I mean sleep apnea, everything, the treatment is weight loss. And then what we do, we go to the next disease. We do not talk about how to control the weight. So as you know, I was pretty big before and then I all know this. You have about 100 plus cases.

[48:40] Which is right. Oh yeah yeah. And then I learned all this by myself and then that is how I got inspired to teach everybody else because what I learned is gold and this golden discussion has not been taught in medical college at least when I was trained. Things are changing now. So can we matter the topic of this organic thing? So baseline is you know go organic as much as possible.

[49:00] And then if you can afford, do the Dirty Desert for sure and we'll put that in the link description link and what Dirty Desert is. And the third thing is try to include fruits and vegetables as much as possible. That brings to the next discussion that once you take on fruits and the sugar inside the fruit, is it good for your body or not for malnutrition?

[49:20] cell phone. Fruit sugars were created by evolution. I think the sugars that are put into our foods today are created by manufacturing manmade processes. That is bad. The sugar that is added to an aerated beverage, to a fruit juice, to all

[49:40] the packaged foods that we have, that's the problem. Like for example, I was on a flight yesterday and the so-called ampanah, which is mango juice, had 6 teaspoons of sugar in it, right. But if I make a mango juice, it has its natural sugar

[50:00] I am not putting another 6 teaspoons of sugar in there. So, the wrong is manmade packaged foods of fruit juices. The right is homemade fruit juices or eating fruits, the sugar in that is not good. Now, we have this disconnect a lot. If I eat one orange

[50:20] Sometimes I want to have orange juice and doctor whenever I squeeze orange juice I go through 8 oranges to get one glass. So now I have 8 oranges of sugar minus the fiber going into my system. So it depends who we are giving this to. We are giving it to a sports athlete who needs extra sugar.

[50:40] extra calories, extra vitamin C and can do with the extra sugar because they are burning it off or like you and me who are desk jockeying sitting and working, we do not need 8 oranges, we need 1 orange. So, the perspective is that fruits are not bad. When you juice fruit, check out who is

[51:00] And because the fiber is remote, I think people who are on the heavier side or not into athletic performance at whatever the age should not consume a fruit juice. So, I got a fruit juice yesterday in a store. I said they were putting sugar.

[51:20] No sugar. And they were like, okay, anything wrong with you? So here I have seen. So in India, there's a very quick thing that you can do. If you don't want sugar in anything, buy no sugar, diabetic. Then the guy's like, okay, okay, no, no, no, no, the diabetic, I can't put sugar. But if you say, Yama, health

[51:40] No sugar. We will put wine sugar. It is a little sweetness in this person's life. I should say no sugar. I am going to be diabetic. I tell a lot of people with our domestic help or our friendly help around us and all, giving yourself a fictitious disease is the best food control. I had Ram Prasad

[52:00] used to use too much of oil in my food. So, by less oil, less oil, less oil, cholesterol, coach, nothing. He continued using like beer glasses of oil in my house and doing everything. So, one day I came back, I took a forged report saying that I underwent a

[52:20] angioplasty and I had heart attack. Rambrasad heart attack, okay, Dr. Bolray, if I do not stop eating oil, tomorrow I will die. He started getting tears in his eyes. Next day, no oil, full cold turkey. So, sometimes, you know, the food is the PR.

[52:40] So we got to remove the love from the food from when it's being prepared for us and kind of say that you know this is the fictitious situation where I need nutritional discipline. That's what is happening with my subscribers. They are actually blaming oh Dr. Pal has asked me not to eat late at night. So all the host and everything is like who's this Dr. Pal what is happening with this guy?

[53:00] Good for your business. So, super. Sounds good. This is a wonderful podcast. So we are going to wrap this up with rapid fire questions. Are you ready? I have a gut feeling I'm not going to like these questions. I'm going to take my phone. Okay. We have prepared fresh set of questions for you. This is, I can take one run, two runs. I have to

[53:20] hit four or six only. Even if you put a stroke it's okay. Okay number one okay. So you are a top nutritionist here in India. So I have written top two Indian super foods. Oh this I can hit a six of. Amla and Moringa. Moringa yes which is a drumstick.

[53:40] most powerful these two guys. It's like having two Virat Kohli's on your team. Wow, wow. There's a famous director called K. Baghiraj. He's all metamal speaking audience will know. He has a very close relationship with Moringa and his career. With this Moringa, his career got like really sky-esque.

[54:00] escalated to the next level. You want to know a secret? Because of the nutrition value? I live on the third floor on a penthouse. I have a pot that is the size of this podcast studio and in it grows three moringa trees on my terrace. In Bangalore? In Bangalore. I believe in it. So the research says the vibrational

[54:20] of the moringa is the most powerful. So if you can have a background, if you can have a backyard and if you don't have a backyard, get a big size pot and put light potting mix for your terrace and grow moringa. Okay, super, super. Alright, so second, what will I find

[54:40] in Ryan's pocket whenever you are hungry. To your to-go food? My to-go food is the date, apple, pistachio or sometimes figs. What I do is I carry it in a Ziploc bag so I do not keep eating too much of it and my apple is invariably I

[55:00] hunt down an organic apple that is not waxy coated so I can just wash it and eat the apple directly. That's true. And sometimes I go the whole day with just an apple and two dates. Apples are also in the dirty dozen. That's why organic. Yeah, organic apple, correct. Okay and then two tips for healthy eating. Eat your

[55:20] Eat your heart's content. Dr. Paul, what's the size of the medical heart? Yeah, it's a vest. Eat your heart's content. That is my first tip to the human race. This is all that we need to eat. We have somehow lost the plot and eat too much. Carbon footprint is too high.

[55:40] Second is try and eat as close to sundown as possible. It's a no-brainer and I think we are saying what the ancient sages said. The ancient sages were more successful because they didn't have electricity.

[56:00] You and I have electricity, which is our enemy. It's keeping everyone on Netflix and awake and therefore eating late into the hours of the day and then they either come to me or they come to you after that. So two tips for a patient coming in your clinic with the history of newly diagnosed diabetes. Diabetes is in terms of diet.

[56:20] Diabetes is reversible. I have had even HB1C on insulin reverse. The secret is it is in your diet. What people mistake including my father is that the medicine, once I take it, I can continue to eat the way I was always eating.

[56:40] You now have a disease, change the way you eat. So what do you say, change the way you eat? You need to first align what is your body type in terms of how much of calories, how much of protein, how much of carb, how much of fat. Number 1. Number 2, isocaloric balance your diet, meaning all the breakfasts on Monday

[57:00] Monday Tuesday Wednesday Thursday Friday every breakfast should have 60 grams of carbohydrate on all days the same. What we do today I will eat dosa tomorrow I will eat paratha day after I will eat fried rice. The carbohydrate content keeps going up and down. Insulin has to keep place with this seesaw. So, isocaloric means I

[57:20] plan the diet to have a carbohydrate flat line through the entire meal of the week of that meal, lunches, dinners and breakfast all in the same. So, now blood glucose and insulin response is getting more predicted.

[57:40] training opens up the cells to have better insulin sensitivity. So these are standard stuff that I recommend. Okay and being in carcinotosis, I'm very big on fiber. Okay, fiber is the food for gut bacteria. Two fiber-rich foods that you use right? I love the foods which are

[58:00] with cucumber or high water content. Coconut is one of my favourite because I am from South India and if you do not have a gut problem, the beans, the kidney beans, the French beans, all of these chana, arajma,

[58:20] have sufficient fibre in it and for the clients that complain a little bit about too much of gassiness, bloating and all, I love our Indian, Jira, Ajwain and Soff made in the form of a post meal tea. So, eat your fibre and have a Jira, Ajwain tea post or you know doctor when we go to the restaurants we get that

[58:40] mouth freshener. Not the sugarized version, the traditional version is good enough to help in the digestion process. Okay, alright, two tips for a person to go to a restaurant. I know you advise not to go to a restaurant, but if you go to a restaurant, two tips. Yeah. I learned one, oil-free biryani. I did not know that. I am going

[59:00] When you ask that chef, oilfield, make sure your camera is out and see the look on his face. Is this guy gone crazy? Because that's the look the executive chef gave me. But tips when you go to a restaurant. Number one is ask the restaurant.

[59:20] Wash your salad items well because of the dirty dozen and they cut it directly and put it in if you're ordering a salad. Share your food with two people. I call it being con juicy. When my wife and me go to a restaurant, the restaurant waiter thinks we have no money.

[59:40] We have one dhal and one rice and we will share it and if we order a fish we will share it. So, we portion control. So, our bill is actually of one person. So, anytime we go to a restaurant we do not get very good treatment, but now I realize what is the right thing to do, leave a nice big tip for the guy. So, now he opens the door nicely for me.

[01:00:00] They are like, Sir, I can make special children's portion for you. So that's another thing. We are eating too much when you go out. Share your dessert because I think dessert is constructed for 3 people into one. So when your group of friends go in, everyone takes 1 teaspoon of dessert.

[01:00:20] get taste buds pleasure, do not get stomach explosions. So I used to split everything in my reels and then so people think that I have a split personality. So one of my subscribers told me that when I went to the restaurant, they ordered, kept on, kept splitting everything and then the waiter asked, are you a fan of Dr. Paltz?

[01:00:40] So, I think that is what we should do. Splitting everything is the way to go if you are in a restaurant. I completely agree with you. So, we have one other exercise for you. So, we are going to give you two dishes and I want you to choose one and then see the pros and cons and what will you do. It might not be healthy. I will do my best.

[01:01:00] Okay, we have the full blown Coke and we have diet Coke. Okay, so the answer is going to be you know, do not drink both as well. That is the normal logical question. But practically speaking, everybody is faced with this. So if you have to choose between these two. Okay, so the standard answer is try and lay

[01:01:20] limit your aerated beverages to once or twice a month. Between these two, I would choose the proper coke. Now this is about 200 ml if I am not mistaken, 250 ml this is a glass. I would share this with my body Dr. Pal. So, now I am halving the sugar content. Now Dr. Pal returns back

[01:01:40] says no no no we should do the diet coke it's zero calories zero sugar. Research is showing that the chemical sweeteners in this affect the gut microbiome to insulin resistance and further triggering of the brain for sugar imbalances creating more craving. So at the end of

[01:02:00] of the day if I am disciplined and I want a cheat meal and I want a sugar spike, I will still go with the full sugar but lesser content and I actually did that. So, yesterday with my biryani I had a Sprite and I halved it and the guy kept

[01:02:20] asking me because he knew I was a nutritionist, so diet or zero do you want. And this contains a chemical item which is one more over all the other chemicals on this. So the lesser evil I feel is this one. The problem Dr. Paul lies when people cannot control the quantity and the number of times

[01:02:40] they do it in a month. Like I said, tea, coffee, milk and sugar was 5.5 kgs. One of this every day is about a 9 kg weight gain every year. So, choose wisely. Choose wisely, yeah. So, my answer to that is people think that diet coke is better in terms of no calories. Again,

[01:03:00] along piggybacking on your thought processes, you know, drinking every day is not going to help you. For that, it is better that you indulge on this regular coke so that you are not fighting with his willpower. And then that is a very important thing during a weight loss journey, where you need to be okay. And you need to enjoy the process rather than forcing yourself too much to a point that is

[01:03:20] sustainable. Super. We have one more. Okay, here we go. This is sugar, the sweetness of life and this is salt. And the saltiness or the elixir of life. So, the question is, you are given one, you are the

[01:03:40] the chaff and you are going to create a dish. And this is for a blood pressure patient. And everybody was saying that, everybody knows that too much of salt might raise your blood pressure. But now the shift is towards too much of sugar causing metabolic syndrome, causing

[01:04:00] metabolic dysregulation that can worsen your blood pressure as well. So, if you want to create an ingredient for a blood pressure patient, which one will you choose more? This is what we call a googly in cricket. So, when we construct in hospitals the menu plan,

[01:04:20] Obviously, we look at the patient, hypertensive might also become diabetic, diabetic also becoming hypertensive. The first thing I do as a reverse orientation in personalized nutrition is seeing the taste but threshold of a person. People can do a simple experiment.

[01:04:40] take a pinch of sugar, dissolve it in 100 ml, pinch and take a pinch of salt and dissolve it. Ask the patient which one they can guess. There is a threshold. They have arrived at BP or sugar problems because there are thresholds to detect salt or sugar.

[01:05:00] is lowered and therefore they spend their whole life enhancing salt and enhancing sugar to feel satisfied. So when I construct any food, I am actually not putting either because now the patient is doomed because the taste buds have already fatigued.

[01:05:20] So, we need to retrain the taste buds and how do we do that is by educating the patient. One option as an alternative to table salt is celery as celery salts which are natural salts available which have an

[01:05:40] ability to fire the taste buds on higher salt content. And another option for sugar is to go in the direction of using Stevia or monk fruit. They say agave, but agave also has a high, honey also has a higher level to sugar. At the end of the day, when you have a medical

[01:06:00] condition, you got to listen to your doctor and lower everything out of your life. Super, super. You handle the googly very well. But we got no answer. Alright, sounds good. One last question. Two favorite probiotic foods that you recommend to your patient, Indian patient? Because I'm from

[01:06:20] I live in the south of India. I have seen that making dosa mouth, a dosa batter, or in abroad you call it a spancake. Could you make it the previous night and allow it to ferment? Kanji. In Orissa, I married an Odia girl. They have this lovely thing where they take rice and buttermilk and onions and let it ferment in

[01:06:40] everything. So, that fermentation process is good. And from the Orient, I love kimchi. So, nowadays I try and take any vegetable of fruit and try and automatically make it fermented. Sometimes I lose the battle, it gets spoiled. You get the fungus, right? But I tend to pickle

[01:07:00] things like amla which I hate but it's a superfood. So I pickle it in apple cider vinegar and salt and then let it ferment and so we go in that way. I also ferment garlic. So we can add, my mouth is actually watering as I'm saying this to you you know these fermented foods. So I think these are something that we

[01:07:20] we can actually promote to help in the probiotic content. Super, super, sounds good. I'm big on probiotics and the kanji that you said, it's very popular in every part of the country apparently. I put a reel on, we call it as Palaeosaur in Tamil Nadu, then I

[01:07:40] got to know that the same dish is available in multiple parts of the country, Odisha, Assam, Manipur and they have their own regional way to spin it. I think before they advent of the fridge, people had no choice because food was getting spoiled. So they kind of fermented it and then we had, because there was no electricity, we had a lot of fermented foods.

[01:08:00] in today's day and age because we have electricity and we demand this freshness of food that we have lost the art of fermenting foods. Correct, correct. No, absolutely, absolutely. So, beyond doubt, I always do deal with two F's, fiber and fermentation for every

[01:08:20] Every GI patient, this is what I say. And whenever I talk to a nutritionist, I always try to get some knowledge from them by what do they eat for rich in fiber, what do they do for fermented food. Fermentation. Because even in US, if you talk to a Chinese patient, I learn from my patients all the time. I say, what is the fermented food in your part of the world?

[01:08:40] I think I can add one more F for you as a gastro specialist in the gut feeling. Don't say farting. I was about to say farting because if you are a piper or a pheromone is not good, you are definitely going to have the side effect of your farting. I should say fun. Pheromone and fun. I had a lot of fun with you today, Dr. Pramit. Thank you so much. Thank you so much.

[01:09:00] pleasure to have you here. Thank you.