Last year, during Navratri, 30-50 people died while playing Garba due to sudden heart attacks. You can check the news. And no, it didn't happen because of vaccines.

The sad part? Many of these deaths were preventable.

Here’s why it happens & how you can protect yourself. Heart disease doesn’t start in your 40s or 50s.

Plaque (fat + cholesterol + inflammation) begins forming in arteries from childhood.

It grows silently for decades without symptoms, until one day, the arteries clog or rupture

“Running will ruin your knees.”

After starting to run recently, people are saying this to me.

But what does the science actually say? Yes, running puts stress on the joints.

1) 4.5-7.6x body weight on the knee
2) 4.8-5.6x on the hip

It sounds like a recipe for joint damage.

But that’s just one part of the picture.

Sarfaraz Khan lost 17 kg in 1.5 months.

By cutting sugar, rice, and roti, and eating a very low-calorie diet.
But this isn’t how you should lose weight!

Let me break down fat loss for you in simple terms.

Save this thread. What’s wrong with Sarfaraz’s approach?

Weight loss was too fast.

Studies have shown that losing weight too quickly can lead to muscle loss.

Muscle = strength, metabolism, long-term fat loss.

Instead:
1) Aim for a 400-600 calorie deficit/day.
2) 0.5-0.75 kg loss/week
3) Faster only if you have a lot of fat & expert guidance

My kid turned 1 today. These 365 days have been a roller coaster as a parent. First time. New experience.

Some tweets on how parenthood has changed me as a person and why one should consider becoming a parent at some point in their lifetime. Read it whenever you have time or save it for later. This thread is not for 21-year-olds. You guys can skip it. Being a parent gives you a power you may not have been aware of. From the first day of their birth, you will start feeling that you have become so powerful that you can fight anyone and any situation to protect your kid.

There have been instances in my life where I would have had a severe anxiety attack or a nervous breakdown, but when you have the responsibility of a kid, you know you will find a way out of any situation.

You've had your blood test done, but you're still unclear on how to read the reports?

Save this thread. It will help you to understand how to read your reports.

👇👇👇 Why this matters:

Blood tests aren't just for when you're sick.

They help you:

1) Detect diseases early (like diabetes, thyroid issues)
2) Understand your metabolism & organ function
3) Track deficiencies (like Vitamin D, B12)
4) Monitor long-term risk for heart, liver, and kidney diseases

Let’s break down the key tests

आहार के 12 नियम

ये नियम हर इंसान, बच्चे से लेकर बुज़ुर्ग तक को अपनाने चाहिए एक स्वस्थ जीवन के लिए।

शरीर तभी ठीक चलेगा जब भोजन सही हो कैलोरी (Calories)
जितनी कैलोरी खर्च होती है, उतनी ही लेनी चाहिए।

1) ज़्यादा खाओगे = वज़न बढ़ेगा
2) कम खाओगे = कमजोरी, थकान

उदाहरण:

1)बैठने वाले काम वालों को 1800-2200 कैलोरी

2) मेहनत वाले काम वालों को 2500-3000

Today is World Thyroid Day, and this thread is specifically for people with thyroid issues or whose family members have them. Others, please ignore.

Before I begin, let me clarify: Yes, it is possible to become healthier with thyroid issues, nothing is impossible, but you may need to take care of a few things.

Save This Thread ➡️ Firstly, what is the thyroid?

It's a small, butterfly-shaped gland in your neck that controls metabolism, energy, body temperature, mood, and even fertility by releasing T3 and T4 hormones.

Too little = Hypothyroidism

Too much = Hyperthyroidism

About a week ago, GoodBug's ads were all over social media.

With celebrities like Hrithik Roshan, Disha Patani, and Gauahar Khan promoting it, the product quickly went viral.

Naturally, I started getting flooded with DMs: "Is this really clinically proven?" So I made a video breaking down what terms like “Clinically Tested” or “Clinically Proven” actually mean in scientific research. These are just buzzwords used by various companies without adding proper context and data.

instagram.com/reel/DIS2wTnIb…

Most people check sugar, Few check salt

People are label detectives when it comes to sugar but they ignore sodium, which can be more dangerous.

In 2019, high sodium intake led to over 17 lakh deaths globally.

Let’s talk about sodium, how to read labels, and why it matters. Sodium vs. Salt: What's the Difference?

Salt is made of sodium and chloride.

When you eat salt, you're mainly concerned about the sodium.

1 gram of salt = ~400 mg of sodium.

So, 5 g of salt = 2,000 mg of sodium.

That's the number you'll see on food labels.

I had my LASIK eye surgery to fix my vision last week. Everything you need to know about why I went for LASIK, how the recovery was, where I went for it, what precautions I took, and so on is in this thread.

Read only if you are planning for LASIK. Others can ignore.

Also, the problems I am facing right now. First, why did I go for surgery to remove the specs?

I have been wearing glasses for more than 10 years now. I broke them several times, spent vast amounts of money on different types of lenses, and made separate numbered sunglasses.

But this was becoming a task in daily life: constantly taking care of the specs and keeping two of them, one for the sun and one for the night.

Daily searching for specs upon waking up added another daily fatigue.

Anyway, this was my call to go for LASIK.

So, we experimented with testing my blood at four major online labs in India that offer home collection to verify if they gave wrong results or readings.

Results are out, but instead of directly jumping to a conclusion, let's start from the start.

1. What packages did I choose for this?

1mg - Gold comprehensive - 1886 INR (discounted)

Healthians - Full body checkup advance - 1702 INR (app discount)

Dr Lal - Swasthfit Super 4 - 2350 INR (no discount)

Apollo - Prime health plan - 1675 INR (some prime membership discount and no vitamin profile)

All these included major things like CBC, vitamin profile, Lipid, LFT, KFT and Glucose Fasting.

Attaching screenshots of the amount I paid.


2. App/Booking experience.
1mg - greatest
Healthian - great
Dr Lal - sarkari
Apollo - manageable.

Dr Lala even called me twice while I was on the booking page. idk why, and they called me again today on the same number, asking if I booked the test while it was already done—fundamental CRM issues.

All of them offered to add on a partner's test at a more discounted price.

Only protein guide you need for Children, Male, Female, Older Adults, Sports, Muscle Growth, Fat Loss

Protein is crucial for every age and goal. But how much do you really need?

Let’s break it down for different groups with science backed numbers.

Save this thread. Protein Metabolism & Importance

Protein isn’t just for muscle, it's essential for repair, hormones, enzymes & immunity.

The RDA (0.8 g/kg) only prevents deficiency. For optimal health, higher intake is needed.

Your protein needs depend on body weight, activity level & goals. A sedentary person needs less than an athlete or someone losing weight.

More than 170 replies. Demand is huge, it seems. Here you go. This is a highly curated thread on how to set up your home gym with some extra notes and tricks to make it worthy.

Thread. Save for future use.

1. In any gym, equipment that can provide you resistance are the most important thing.

We will start with basic resistance tubes.

Resistance tubes: amzn.to/3CMviHe

These tubes are one of the cheapest way to do your workout at home. 2. Dumbbell options:

In all scenario, I don't prefer advising pvc dumbbell set to everyone, because they breakdown and cause injury, though I managed to use them for an year during lockdown at home. amzn.to/3WTtxP2

If you have more budget, go for proper iron rubber DBs:
amzn.to/4hPvG6y

Go for a pair of:
2kg,

5kg

10kg (amzn.to/42Oj3Ew)

15kg (amzn.to/4hQ2rAD) (invest with time)

Here you go.

I am making this thread only for people interested in content creation for themselves or their clients.

This thread is not for those who thinks redmi a3x is good enough for content creation, you can ignore this thread.

And all these links are from amazon affiliate, pls don't waste my time or yours in arguing on it. You are free not to buy from these links.

Thread. Below. 1. We use GODOX lights, we use two, but even one is enough if you have some ring light to cover up the fill light.

amzn.to/414IOiE

I was reading the news about the exclusion of eggs from Mid-day meals here, and that made me curious to check what other countries are feeding their coming generations.

Thread.

(if you think or even a slight belief that kids don;t need protein, stop reading this thread right away and switch to watching reels)

I started with the USA; in their guidelines, they mention that the kids will be getting 9-10 OZ of meat or a meat alternative in their diet per day per week.

9-10 oz is around 30g of meat and a daily cup of milk. (the notable protein sources) Then, I jumped to the UK to dig deeper. Their public health board says that a plate should look like this. It should have eggs, fish, beans, and milk as protein sources. Interesting enough.

Here is the list of the products I found most helpful for my kid. I will keep adding to this list in the future and make it only for people who ask me. These links are obviously affiliate links. If you don't want to buy from my links you can choose not to. Don't irritate me with your nonsensical arguments.

1. If you love your expensive mattress and don't want to ruin it with the pee and poop of your kid, get this immediately.

amzn.to/40yOTSZ

And get two of it, because when you wash one, the other will be in use. 2. White noise device. I bought this later; earlier, we were using our phones for this by running YouTube music. But the phone light wakes up the kids, and they cannot keep their phones engaged all the time.

amzn.to/40MtZkK

Is BMI the best way to measure obesity?

A new paper from 55 experts around the world says NO.

Find out why they are ditching BMI and what to consider instead.

Save this thread & read to learn more about obesity. 👇 Experts have officially moved away from using BMI as the only measure for diagnosing obesity for three main reasons:

- It does not directly measure body fat.
- It fails to indicate how fat is distributed throughout the body.
- It cannot determine when excess body fat poses a health risk.

Some valuable lessons I learned in 2024 with respect to relationships, business, health, fitness and life in general.

1. Always take time out for the people who are close to you. Do not make excuses. I made excuses of work and finances, unknowingly, and I paid a huge price of it. No one cares about what you are doing professionally in life, but if you are not present during their peak of happiness and sadness, your relation with that person will drift apart slowly. 2. Learn to gift people. I was a big believer of 'gifting culture is a bad practice' but when you gift people on small occasions, they feel good about it. No one dislikes taking gifts, they just dislike the fact that they will have to gift something in return.

Thread! //

Hey everyone! I hope you had a fantastic Diwali and spent quality time with your loved ones this week.

You might have noticed that PFC Club, including our coaches and admin social media team, didn’t preach what to eat and what not to eat during the festival.

Diwali is an excellent opportunity to take a break from our regular routines and enjoy delicious food. After all, we all deserve a little break from the monotony of life. But now it’s time to get back on track. Back on your physical fitness routine, back to your work and back to your day-to-day life. And I totally understand how difficult it is to get back to your routine.

Just 80 days to left for New Years', If you are a female who is wanting to get healthier and stronger in next 80 days - Save this thread.

And if you are a male who is concerned about the health of their wives, girlfriends, mother and sisters, share this thread with them.

👇
First note: As a coach and as a Founder of the fitness company, I can assure you from our experience and stats (after coaching more than 10,000 females) it is NOT easy for females to get healthier unlike Males.

Yes, the basics are the same for everyone - like eating less and lifting weights and moving more but female bodies act differently to different situations.

And those 'different' situations can be because of hormonal health, societal pressure, patriarchal background, safety and access to the facilities. This thread is more of a general guidance.

Only 90 days are left to New Year's and this is how you can get back in shape in 90 days, starting tomorrow morning.

Save this thread.

I will reveal everything about how to maintain your Diet and Workout in this thread.

Let's go!

1. Let's start with the waking up routine. Start your day with a glass or two of water. No need to mix lemon or apple cider vinegar or honey in it, just plain water. It will help you with hydration and digestion both.