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New video: 18 things Indians are over-obsessing about (while ignoring the basics) Focus on the big 4 that matter: 1. Nutrition (protein, fibre, complex carbs, healthy fats 2. Movement every single day- anything that’s fun for you plus 2-3x a week some of strength training 3. Deep restful sleep... show more

Dr Nandita Iyer

76,230 subscribers

12,460 views • 1 year ago •via X (Twitter)

Health & Wellness News & Politics Education

Anya Rossi• Live Now

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10 Comments

Anshul Garg1 year ago

I agree with you. All four are enough to make your life good. I struggled with the third one.

Omni Energy Drink2 years ago

Have you heard of OMNI Energy? “These are hands down the tastiest energy drinks I’ve found in a while!” - Evan K. Get Yours FREE Today 👉

AG1 year ago

Do make one on copper vessels, alkaline water and pink salt. Your video on sourdough bread was very informative.

Dr Nandita Iyer1 year ago

Thanks Alka - i have posted one on copper bottles couple of years ago, shall post it here again :) Will work on the other two

Swati Suramya1 year ago

Petition to X to let me RT this a 1000 times.

Dr Nandita Iyer1 year ago

Haha 🙏

Soham_R@20031 year ago

Even Chyavanprash. Dunno whether its healthy or not.

Rafeeq Peermohideen1 year ago

Every Indian lunch is a Turner’s painting ! 😆

N1 year ago

Sensible 🙏

Shashi Menon1 year ago

Wonderful 👍

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Nononsense

16,900 views • 1 year ago

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 views • 1 year ago