Request all Indian followers to read all 4 of these long tweets & the many sub tweets inside them.

Take Notes if you may (Seriously!)

If you understand & follow 50% of the info we have shared here, you'll be healthy.

Share screenshots, get this info across

RT maximum 🙏

https://twitter.com/mindmusclepro/status/1676283155614146560?t=2FftyCZgbdZt256-s5iO7w&s=19

📌 𝗦𝘂𝗴𝗮𝗿- 𝗜𝘁'𝘀 𝘀𝗼𝘂𝗿!

// THREAD // 🔴 Sugar is a type of Simple Carbohydrate.

🔴 There are 2 types of sugar molecules:

✅ Monosaccharides
✅ Disaccharides

🔴 Monosaccharides are the simplest type of sugar.

🔴 There are 3 basic sugars

✅ Glucose
✅ Fructose
✅ Galactose

Ingredients Guide for Indians

▶️ PROTEIN:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Eggs 🥚, Fish 🐟, Chicken 🍗, Red Meat 🥩, Paneer, Cheese 🧀, Yoghurt ✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Sprouted Legumes like Moong 🌱, Chana etc ✅

🔴 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁: Whey ✅

🔴 𝗔𝘃𝗼𝗶𝗱: Soy, Pea Protein, Gluten ❌
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▶️ FATS:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Coconut Oil 🥥, Ghee, Butter 🧈 ✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Cold press Mustard, Groundnut oil ✅

🔴 𝗔𝘃𝗼𝗶𝗱: Sunflower Oil, Rice bran oil, Palm oil, Dalda....❌
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▶️ VEGGIES:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Onion 🧅, Ginger , Garlic 🧄, Capcicum 🫑, Carrot 🥕, Cabbage, Tomato 🍅, Cauliflower, Broccoli 🥦, Beans..✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Spinach 🥬, Potato 🥔, Yam, Corn 🌽, Pumpkin...✅
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▶️ FRUITS:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Guava, Blueberry 🫐, Strawberry 🍓, Rose apple, Star Fruit, Avocado 🥑, Lime, Kiwi 🥝... ✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Mango 🥭, Pineapple 🍍, Watermelon 🍉, Apple 🍎, Banana 🍌, Grapes 🍇...✅
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▶️GRAINS:

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: White Rice 🍚 ✅

🔴 𝗔𝘃𝗼𝗶𝗱: Wheat 🌾, Millets ❌
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▶️ NUTS:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Almonds, Coconut (not a nut actually), Walnuts, Pistachios..✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Cashews, Peanuts 🥜.. ✅
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▶️ SWEETNERS:

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Stevia (Don't overdo, just to help transition) ✅

🔴 𝗔𝘃𝗼𝗶𝗱: Sugar, Jaggery, Honey 🍯 ❌
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▶️ BEVERAGES:

🔴 𝗨𝘀𝗲 𝗠𝗼𝘀𝘁𝗹𝘆: Water, Bone Broth ✅✅

🔴 𝗨𝘀𝗲 𝗦𝗽𝗮𝗿𝗶𝗻𝗴𝗹𝘆: Black Tea, Black Coffee, Green Tea, Plain Soda, Butter Milk..✅

🔴 𝗔𝘃𝗼𝗶𝗱: Milk-Sugar Tea/Coffee, Fruit Juice, Cold Drinks, SugarCane Juice...❌
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*General Advice keeping Metabolic health in mind, Not specific to any condition.

Use Sparingly = Avoid, if you really Want to be very healthy. Why use Rice, Potatoes, fruits Sparingly?

https://twitter.com/mindmusclepro/status/1647481262041600000?t=UmStDIh2otn9ZCkL_xcE6g&s=19

📌 𝗜𝗻𝘁𝗲𝗿𝗺𝗶𝘁𝘁𝗲𝗻𝘁 𝗙𝗮𝘀𝘁𝗶𝗻𝗴

// THREAD // 🔴 Fasting in simple words is not Eating or Drinking for a period of time

🔴 Intermittent fasting is type of Fasting routine in which you are Not eating for certain hours in a day or week

🔴 The Period which you don't eat or drink is called the Fasting window

Fellow Indians,

🔴 Most of you are not eating enough protein. You need atleast 1.2 gms/BW protein & you are not getting that.

🔴 Legit sources of Protein (considering all aspects) are

✅ Meat
✅ Fish
✅ Eggs
✅ Chicken
✅ Paneer
✅ Cheese
✅ Greek Yoghurt (> than Dahi)
✅ Whey

🔴 Dal, Rajma, Moong etc can only be counted as secondary sources of Protein. They aren't good enough.

🔴 Soy will mess up your already messed up health even further. A chance you can't take

🔴 Seed Oils/ Refined are toxic af!

🔴 Every time you reheat them (or any oil) you are walking towards disease.

🔴 Saving some money on Oil will bite you back later.

🔴 Use Ghee, Coconut oil, Butter

🔴 Mustard, Groundnut, Sesame oils are not great either. Maybe not as bad as Refined oils. Use sparingly if you wish to.

🔴 You are eating too much Carbs

🔴 Grains mainly. Rice, Wheat, Millets... Sugar too.

🔴 That is why you are getting Diabetic & other Metabolic issues.

🔴 Be proud about your culture & diet all you want, but your food (Idli, Dosa, Poha, Luchi, Kachori, Dhokla....) is not suitable for the modern times. Most of you do zero physical activity & this food is not for that.

🔴 Substituting one type of grain with another won't do anything for you.

🔴 Excess Grains is why you are constantly bloated, farting, acidic etc. That is not normal.

🔴 Most of you including people in 20s have Hyperinsulinemia. Get Fasting/PP Insulin tested.

🔴 Most of you are Vitamin D deficient. You need to Supplement.

🔴 Most of you, especially Vegetarians are deficient in Vitamin B12.

🔴 Do these tests periodically to assess your health

✅ HbA1C
✅ Fasting/PP Glucose
✅ Fasting/PP Insulin
✅ Lipid Profile
✅ Hs-CRP
✅ LFT
✅ KFT
✅ Vitamin D
✅ Vitamin B12
✅ Homocysteine

And you will know the reality.

🔴 Barely getting above the Lab ranges is not enough!

🔴 Just because you don't look Fat visibly, doesnt mean you don't have any issues. Let blood reports speak.

🔴 Indians are mostly Skinny fat, we have low Muscle mass because of low Protein consumption.

🔴 Stop eating Sugar. Whether you are young or old, diabetic or not.. sugar is not good for you.

🔴 Fruits are not something great as it's made out to be. Natural sugar is still sugar. Same with jaggery & honey. Not meant for people with Metabolic issues.

🔴 Carbs need to be under control.

🔴 Leafy greens are not very nutritious either.

🔴 You need to worried about your Triglyceride levels.

🔴 Many of you are walking into a Fatty liver at a very young age.

🔴 Eating Processed food on top of a naturally carb heavy diet is not serving you well.

🔴 Kids will suffer the most. Childhood obesity, diabetes, fatty liver etc are on the rise.

🔴 Stop looking for magic workouts & herbs to solve your issues. Those doesn't work.

🔴 Protein doesn't damage the kidneys!

🔴 Protein doesn't elevate Uric acid!

🔴 Protein doesn't cause Indigestion!

🔴 Whey is not Steroids!

🔴 Protein is not just for bodybuilders.

🔴 Resistance training is a must, for men & women. Otherwise you'll succumb to Sarcopenia & have a miserable ending. That's not part of Ageing, that is part of your crappy living.

🔴 Diabetes is not Genetic, you & your parents are eating same kind of crap then what do you expect?

🔴 Men are having erectile Dysfunction (no need to hide)

🔴 Women are infertile from PCOS

🔴 Being a Fat aunty with big arms & a skinny uncle with pot belly is pathetic.

🔴 Eggs in the market are Unfertilized, meaning no chick will hatch. It's Vegetarian.

🔴 Eating multiple meals a day will worsen your Hyperinsulinemia & Insulin resistance.

🔴 Dark skin on neck, skin tags etc are classic signs of Insulin resistance. Do blood tests as recommended.

🔴 Many people are trying to take advantage of your nutritional illiteracy & made a business out of it. Don't fall for RDs, LDs, CBs...

🔴 Most of you are one hospital bill away from being broke. Take care of your health. Don't cheap out on that.

Thank you! A RT will be appreciated!

This message needs to go out.

📌
𝗦𝗢𝗬 𝘁𝗿𝘂𝘁𝗵

// THREAD // 🔴 Soy is seen by many as a cheap vegetarian/vegan alternative source of Protein & a health food.

🔴 Let's take a closer look at Soy & debug some of these claims.

📌 𝗢𝘅𝗮𝗹𝗮𝘁𝗲𝘀

// THREAD // 🔴 Oxalates are naturally occurring compounds in plants.

🔴 Although used interchangeably, Oxalic Acid & Oxalates r not the same

🔴 Oxalic Acid has the ability to bind with minerals like Sodium, Potassium, Calcium, Magnesium etc & Oxalates r the salts tht r formed as a result

📌
𝗚𝗹𝘂𝘁𝗲𝗻

// THREAD // 🔴 Gluten is the general term used to describe 70 different storage proteins of wheat & some other grains.

🔴 Gluten is Latin for "Glue"

🔴 Wheat is approximately 10 to 15% protein, rest is starch.

🔴 Gluten has two main components: gliadin and glutenin.

📌
𝗣𝗿𝗼𝘁𝗲𝗶𝗻

// THREAD // 🔴 An amino acid is a molecule that contains both an amino group (-NH2) & a carboxyl group (-COOH)

🔴 There r 20 different types of Amino Acids & they they can be combined in different ways to form large molecules called Proteins.

📌 𝗩𝗶𝘁𝗮𝗺𝗶𝗻 𝗗

// THREAD // 🔴 Vitamin D while refered to as a vitamin, is actually a steroid hormone just like estrogen, testosterone..

🔴 It plays a crucial role in disease prevention and maintaining optimal health.

🔴 There are about 30,000 genes in ur body, and vitamin D affects nearly 3,000 of them.

📌
𝗠𝗮𝗴𝗻𝗲𝘀𝗶𝘂𝗺 𝗘𝘅𝗽𝗹𝗮𝗶𝗻𝗲𝗱

// THREAD // 🔴 Magnesium is a nutrient that is essential for so many functions in the human body.

🔴 Magnesium is required to make hundreds of enzymes work and assists with thousands of others.

📌
𝗨𝗿𝗶𝗰 𝗮𝗰𝗶𝗱 & 𝗚𝗼𝘂𝘁

// THREAD // 🔴 Uric acid is a compound of Carbon- Nitrogen- Hydrogen- Oxygen, tht is a product of Metabolism (more later)

🔴 It is largely excreted through Urine & some of it is broken down by Gut Bacteria

🔴 It is commonly believed tht is a waste with no use.

Tht is absolutely NOT true

It's Saturday, tht means Thread day.

Wait for our thread on Uric acid & Gout later today.

Till then read our other long threads & stay informed 👇

https://twitter.com/mindmusclepro/status/1639336585333444608?t=eD98ItlN7FlCapN77kl23Q&s=19

📌
𝗔𝗰𝗶𝗱 𝗥𝗲𝗳𝗹𝘂𝘅, 𝗚𝗘𝗥𝗗 & 𝗟𝗣𝗥

// THREAD // 🔴 Acid Reflux, GERD & LPR are 3 conditions tht hv the same root cause, with slightly different symptoms.

🔴 Acid Reflux is when the contents of the stomach flows back into the Esophagus. This happens occasionally.

📌
𝗟𝗲𝗮𝗸𝘆 𝗚𝘂𝘁- 𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗘𝗽𝗶𝗱𝗲𝗺𝗶𝗰

// THREAD // 🔴 Our digestive track is basically a long tube open at both ends, with a surface area of 200 sq m, the size of a tennis court.

🔴 It is the most exposed to the outside world ( food, toxins, microbes etc)

📌
𝗜𝗻𝘀𝘂𝗹𝗶𝗻 𝗥𝗲𝘀𝗶𝘀𝘁𝗮𝗻𝗰𝗲

// THREAD // 🔴 Insulin is a Hormone produced by the Beta cells of the pancreas.

🔴 One of its main functions is to control the amount of glucose in ur blood.

🔴 Insulin helps transport Glucose from the blood to the cells where it can b used for energy.

📌 𝗦𝗲𝗲𝗱 𝗢𝗶𝗹𝘀 𝗘𝘅𝗽𝗹𝗮𝗶𝗻𝗲𝗱

// THREAD // Vegetable Oil vs Seed Oil

🔴 Vegetable Oils are oils that are extracted from some part of a plant, either the seed or the fruit.

🔴 Seed oils are a type of vegetable oil, but not the only kind.

🔴 The terms r used interchangeably but they are not same.

📌
𝗧𝗿𝘂𝘁𝗵 𝗮𝗯𝗼𝘂𝘁 𝗖𝗵𝗼𝗹𝗲𝘀𝘁𝗲𝗿𝗼𝗹- Debunked

// THREAD // 🔴 Cholesterol is one of the most important substances in your body. Your brain, nervous system, cell membranes all require cholesterol.

🔴 It is also an integral part in the production of Vitamin D, bile, hormones like testosterone, estrogen, cortisol, progesterone etc.

📌
Coconut Oil

// THREAD // 🔴 Coconut oil is extracted from the dried flesh of the coconut.

🔴 It is made up of 86 percent saturated fat, 6 percent monounsaturated fat, and 1.4 percent polyunsaturated fat.

📌 Overcome Hypothyroid the right way!

// THREAD // ▶️ Hypothyroidism is a condition where the body doesnt produce sufficient amount of Thyroid hormone.

▶️ It disrupts things such as heart rate, body temperature and many other aspects of metabolism.

Nutrition Rant - 2022 edition!

// THREAD// 1. Stop living in a Utopia!

The food tht u eat, water tht u drink, air tht u breathe r all contaminated. Thts the reality of our times.

No point in stressing over the antibiotics in eggs or microplastics in bottled water.

Do what u can to maintain gud health