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Sandeep Mall

@SandeepMall

7 Jul

Mary H is diabetes case no 1 as recorded in history. Year was 1893. From that time Diabetes is now an epidemic. Type 2 diabetes is acute form of disease with painful end. Fifty years ago one in 8 American adult was obese.

Now it’s 1 in 3. It’s estimated that more than 700 million adults and 50 million under 5 kids in the world are obese. So what’s changed? We are hell bent on copying the American lifestyle and reaching exploding numbers with diabetes in India also.

People are dying today, literally every second, from a disease that seemed very less visible or non existent in population that didn’t eat modern Western diets or living modern western lifestyles. Something is killing people prematurely.

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Sandeep Mall

@SandeepMall

7 Jul

My relationship with food improved dramatically when I stopped counting my calories and macros. I eat when I am hungry, not in some fixed time. I eat slowly and mindfully. When I have to lose weight, I stop 80% full. When I have to gain weight I eat 110-120% full.

I eat minimum processed food. I eat everything in moderation. I try to get 6 palms of protein dense food like tofu, cottage cheese, whey, greek yoghurt etc, 8 fist size starchy vegetables like leafy greens, peppers, tomatoes, cabbage etc, 6-8 cupped hands of carbs dense food like

lentils, oats, potato, fruits, cooked grains etc and 3-4 thumb size fat dense like oil, nut butter, cheese etc. I make sure my food is tasty. And I believe apart from athletes or models etc this is most sustainable for long term. For short term goals where u want to be ripped or

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Sandeep Mall

@SandeepMall

26 Jun

Daily movement is far more better than formal exercise. When u move u r burning calories, lubricating ur joints, improving ur blood circulation. The human body is meant to move not sit on a desk for 12 hours. People who sit more are typically 1/6 #gettingfitterwithSandeep

..less healthy. Daily movement is key to healthy life. If u do a desk based job, set a timer and walk for 5 minutes every hour. Track ur steps. Maybe u don’t have time for a formal one hour exercise but u can do three 10 minute walk. My Grand mom is 92 and the fittest 2/6

..in the family. She is constantly moving. If someone rings door bell, she is the first one to reach the door to open. When I come back from office she will ask पराठे बना दूँ। She never went to the gym. Scientifically this is proven also in the seven pockets of the world 3/6

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Sandeep Mall

@SandeepMall

25 Jun

Thanks to Covid we have been hearing a lot about Immune System. So lets talk Immune System. Our Immune Systems job is to determine the difference between 'us' and 'not us' such as toxins, virus, bacteria or any other compound that does not belong to us and may cause harm to us

Our immune system can also be stimulated by psychological stress and it doesn't always need an actual physical pathogen such as virus to increase inflammation. Our GI tract has a careful sorting system to determine which substance are threat and which are harmless food particles.

Immune System has two general branches
1. Innate Immune System - This develops when we are young. This is our first line of defence. It includes physical barriers like mucous lining in nasal passages or stomach acids.

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Sandeep Mall

@SandeepMall

23 Jun

U maybe using weighing scale that estimate body fat percentage along with weight.These scales are based on Bio electrical impedance method which sends an imperceptible electrical current through the body.This current travels differently through water or other cellular materials

Muscles is 70% water and electrical current flows easily. Fat has much less water and fewer electrolytes. Current does not flow through it. The scale then measures ur body fat based on how quickly the current moves through your body.

Because they depend on water and electrolytes balance, these scales may give wrong data based on how hydrated or dehydrated u are. Multi frequency analysers are fairly accurate if the protocols are used properly.

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Sandeep Mall

@SandeepMall

17 Jun

Have you heard/read Urban-Rural Epidemiology? They studied hand-grip strength associated over a 40 year period with all-cause mortality.The evidence was astoundingly clear: greater grip strength correlated with lower risk of death.Grip strength is a function of muscle strength.

If there is one single thing you can do to improve your life across all areas…More energy..Less stress from work and life…Less pain…More libido…Less body fat…Stronger bones…
Its in increasing strength. Its in increasing muscle density.

Choosing workouts, specially if u r over 40, that will help Myofibrillar hypertrophy, will help build more muscle fibres. From my experience and talking to various coaches I understand the best way is heavier lift with low rep for Myofibrillar hypertrophy.

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