Muthu Kalimuthu

From Dr. Pal and Priya Pal Videos

1. Intermittent Fasting
   1. Sunset to sunrise eating is very important
   2. Insulin secretions happen at the sunrise and raise and go to peak by 3 pm and drops down by 6 pm. After sunset, the insulin secretions will be only 50% productive. The later eating of food will be deposited as fat cells and form as fat belly
   3. Time restricted eating is by start with 12 hours per day to 16 hours fasting and 8 hours eating window. I started with 14 hours fasting minimum to 15 or 16 hours sometimes
   4. Consistency is the key
   5. The results will show in 100 days for sure if we follow diligently
   6. Drink water before and after the meals and drinking water before eating slows down the hunger and we eat less
   7. Cucumber, celery or carrots is good and can be consumed daily especially before the meals and it will slow down blood glucose
   8. Eat restaurant Briyani’s into half and pack the other half. One Briyani with chicken, egg and salna and Raita is easily 1000 calories
   9. Carry the water bottles wherever we go and when are in fasting window, the huger can be from thirsty than hunger
   10. Eating vegetables or yogurt before the meal is better and eating veggies will slow down the blood glucose and even can reduce it. This is I learned from Teju the nutritionist.
2. Gut Health
   1. Trillions of unique bacteria is every one’s gut and we get them from birth from our mother
   2. Fiber is the keys for the gut health and good bacteria
   3. 25 grams of bacteria is must for every one to be healthy
   4. 1 cup of Raspberries has 6 grams of Fiber
   5. All the green vegetables is the good source of Fiber
   6. Non Veg sources does not have Fibers but proteins
   7. Fermented foods are the good source of Fibers- Curd, Cottage, Pazhaya Soru, Idli, Dosa and Dokla are the good sources of Fiber
   8. Stool from the healthy people can be transferred to the unhealthy people to restore the healthy through colonoscopy and the healthy person can gain the weight too
   9. The reversible of bad bacteria to good bacteria ratio can be reversed even at 70 years of age too by eating Fiber rich foods
   10. If we eat junk food often, bad bacteria count will increase
   11. Mood and mind depends on gut health and good bacteria
   12. Vaazha thandu is good source of Fiber
3. Additional Tips
   1. If you’re trying to lose weight, the number should be adjusted to 10-30% carbs, 40-50% protein and 30-40% fat.
   b. In general, most adults should target their diets to comprise of 45-65% carbs, 10-35% proteins and 20-35% Fat.
4. Healthy Recipes options
   1. Cucumber salad preparation is easy and can be consumed before meal. Sauté onions with lime and pepper and leave it some time and then add sliced the small pieces of tomato and cucumber
   2. Tofu or Paneer or Egg Burji- All colored peppers, onions and tomatoes. Add the masala’s and pepper for taste
   3. Smoothie – Berries and banana and no sugar added. Can include Chia or hemp seeds
   4. Egg dosa instead of 2 or 3 plain dosas.
   5. Kanji can be better option. Rice and green moong dal and need to find out the recipe
   6. Blueberry helps to control the blood sugar
   7. Channa hummus is better than Mayonnaise
   8. Different Salad options
   9. Grilled menu is better than deep fried
   10. Having protein in the morning is good and can have 3-4 white boiled eggs
   11. Weekly 2-3 times sundal is another good source of protein
5. Health Tips from Andrew Huberman
   1. Drink water after wake up. Add salt if you can to stabilize the mood
   2. Get natural sunlight and spend more time outside if it’s cloudy after wake up
   3. If not able to go out in the morning to get the sunlight, turn on all the lights to get exposure to lights
   4. Intermittent Fasting for 16 hours and take caffeine if you are exercising before breaking the intermittent fasting and there should not be more gap between the exercise and eating food after the fasting
   5. Intermittent fasting helps to burn the body fat and good for weight loss
   6. Natural exposure to sun light in the evening too
   7. 20 mins walk after dinner helps to digest faster and will help to sleep better