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Save Muscle Using Resistance Training

There is no magic wand or quick fix, but resistance training is where the magic truly happens as we age. Muscle has many different impacts on the body. Resistance exercise is one way to get those benefits.

“You cannot build muscle or keep existing muscle without exercise.”

If you want the body to change, you have to stress it enough and then allow it to recover.

Here are a few things to get you started.

💪🏼Resistance train (using weights or body weight) at least 3 days a week

💪🏼 Learn to do compound movements using body weight and then level up by using weights

💪🏼1 HIIT session a week if possible

~Praveen Jada

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Dietary Supplements Do Work If Taken With Right Guidance

Even with a perfect diet, the combination of many things –including our depleted soils, the storage and transportation of our food, genetic alterations of traditional species, cooking methods and the increased stress and nutritional demands resulting from a toxic environment – make it impossible for us to get the vitamins and minerals we need solely from the foods we eat.

Simply put, the latest evidence shows we cannot get away from the need for nutritional supplements. Doctors used to think you got all your vitamins and minerals from food. But the tide is shifting.

Doctors who believe in “prevention is better than cure” and knows that importance of nutrition, now prescribe fish oil supplements and multi vitamins as basic supplements. Most cardiologists recommend folate, fish oil, and coenzyme Q10. Gastroenterologists recommend probiotics. Obstetricians have always recommended prenatal vitamins.

Emerging scientific evidence shows the importance of nutrients as essential helpers in our biochemistry and metabolism. They are the oil that greases the wheels of our metabolism. And large-scale deficiencies of nutrients in our population – including omega-3 fats, vitamin D, folate, zinc, magnesium, and iron – have been well documented in studies and researches.

Be sure to pick quality supplements. Think of them as part of your diet. You want the best-quality food and the best-quality supplements you can buy. Check out for the reputation of the brand and its certifications from third party labs.

Guidance from a trained nutritionist, or nutritionally oriented doctor (not just all doctors) can be helpful in selecting the products that are right for you.

~Praveen Jada

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Busting Popular Food Myths

There are a number of things we’ve all grown up believing, especially when it comes to our health and wellbeing – particularly about the foods we eat. For example, about a certain fruit that aids weight loss. A particular vegetable that would give you glowing skin. Or about specific food items that are only to be consumed on an empty stomach.

Most likely, none of these have caused you any significant harm. That being said, they have also not served the purpose we’ve been told they would. That’s right — because these are myths. Sure, they’re widely held, and maybe even passed down generations.

But science, research, and cold, hard facts tell a different story.

  • Myth : Cold beverages slow metabolism
    Metabolism is the process by which your body converts what you eat and drink into energy — and cold (or warm) drinks have no effect on this process. The best way to boost metabolism is to stay active regularly and follow a balanced, nutritious food plan.
  • Myth : Warm lemon water on an empty stomach aids weight loss
    Simply put, there is no scientific study that proves this claim. Warm lemon water on an empty stomach has no significant benefit as such. Sure, it is not harmful to one’s health, but if you are already hydrating well and eating a good amount of fruit and vegetables, there is no need to add this step to your morning routine.
  • Myth : Rotis are healthier than rice
    Both grains, i.e. wheat and rice, have become arch nemesis of the weight loss industry. However, the truth is that if eaten whole, both grains provide the body with complex carbohydrates, fibre, vitamins, minerals, and proteins. Only the processed versions of these grains, made with refined oils and sugars (e.g. packaged biscuits or fried nippat) can cause significant weight gain.
  • Myth : Green tea and coffee helps weight loss
    Green tea and Coffee are rich in antioxidants and flavonoids. They have many health promoting benefits. But you need to be in calorie restriction to lose weight. Of course coffee and green tea supports weight loss combined with calorie deficit diet.
  • Myth : Honey is healthy and does not cause weight gain
    Honey, in its pure form, has some medicinal value and some trace minerals. But if weight loss is the goal, then it contains almost the same amount of calories as sugar or jaggery. It simply boils down to simple carbohydrates which can cause a spike in the body’s sugar levels.
  • Myth : Eliminating sugar boosts weight loss
    Refined sugar has no nutrition — it is devoid of micronutrients, fat, and protein. Moreover, it is highly inflammatory and will always leave you craving for more, leading to sugar addiction. However, eliminating refined sugar and highly processed food is one of the many steps towards weight loss.

~Praveen Jada

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Importance of Vitamin D and Best Way to Get IT

IMPORTANCE OF OPTIMUM VITAMIN D3 LEVEL:

  • Data from various research studies reveal that nearly 76% of the Indian population suffers from vitamin D deficiency. The findings revealed that 79% of overall men and 75% of women were found with lower-than-desirable levels of vitamin D in their bodies.
  • Anthony Norman, an international expert on vitamin D lists 36 organ tissues in the body whose cells respond biologically to vitamin D. The list includes bone marrow, breast, colon, intestine, kidney, lung, prostate, retina, skin, stomach and the uterus. According to Norman, vitamin D deficiency can negatively impact all 36 organs function.
  • Optimal levels of Vitamin D lie between 50-80 ng/ml. A level below 30 ng/mL shows a deficiency.

Symptoms of Low Vitamin D3:

• Muscle weakness, muscle aches or muscle cramps.
• Bone pain and joint pain.
• Low Immunity and frequent infections.
• General Fatigue and tiredness.
• Mood changes and irritability.
• Hormonal imbalances.
• Reproductive health problems.
• Hair loss.
• Skin issues.
• Higher inflammatory markers in blood.
• Impacts cellular health and gene expression.

How to get and maintain optimum vitamin D:

• Supplement : One of the best ways to get daily dose of vitamin D is through supplementation. For most people, up to 4,000 IU is considered a safe daily dose for maintaining healthy levels. Have it with a meal as vitamin D3 needs fat/oil for body to absorb.

• Exposure to Sunlight : Expose your arms, legs, back and abdomen to get more vitamin D. Expose your back as it allows your body to produce the maximum vitamin D. The skin produces more vitamin D in the sun during the middle of the day. Generally 15 to 30 minutes in sunlight would be enough for most of the people. Dark skin people may need to spend more time.

• Egg Yolks (has around 20 IU per egg yolk)

• Eating fatty fish – tuna, mackerel, oysters, shrimp, sardines, anchovies (other kinds of fish do not have vitamin D)

• Good quality forest or wild mushrooms (common button mushrooms found in retail shops do not have vitamin D)

~Praveen Jada

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3 Breathing Techniques That Work for Stress Reduction and Sleep

  • Box Breathing (equal timing for inhale-hold-exhale-hold).
  • Cyclic Physiological Sighing (two nasal inhales to lungs full, followed by a full exhale to lungs empty, via the mouth).
  • Cyclic Hyperventilation (deep nasal inhale and mouth exhales for 25 cycles, followed by 15-30 sec breath holds with lungs empty; then repeat).

Five minutes a day of cyclic sighing was the most effective practice for improving mood and various aspects of physiological arousal around the clock (not just during the breathing practice) and it assists sleep and heart rate variability and more.

~Praveen Jada

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Benefits of Time Restricted Feeding or Intermittent Fasting

• Fasting is accepted and recognized as the oldest form of Prevention and Health Promotion.

• Fasting helps everyone to fight and prevent diseases such as Type 2 Diabetes, Alzheimer’s, Hypertension, High Bad Cholesterol, Food Addiction, Anxiety, Depression, Obesity and many others.

• During Fasting you give your body a physiological rest and allow it to reach “Life Force” to be almost 100% efficient in Combat, self-healing and disease prevention.

• Understand that Fasting is not the cure, it is the Internal Physician that guides Your body in the Right Direction for you to achieve and reach the highest level of Physical Health in your body.

• Fasting helps your body to help itself and makes you find True Health and Life Force at its most efficient point.

• Prophets of the past fasted for spiritual enlightenment and closer contact with God. We know that fasting sharpens and strengthens the mental faculties in an amazing way.

• Fasting improves the organs of mastication, digestion, assimilation and elimination of toxins.

• In Fasting the Liver and Intestine which are abused day by day finally have a chance to rehabilitate themselves and gain more Life Force.

• All sensory powers are stimulated and raised to a much higher than normal level of efficiency during and after the Fast.

• No health process or therapy has ever fulfilled as many indications for the restoration of Health as Fasting.

• After fasting, your circulation improves and food can be better assimilated.

• After a fast, the mind becomes quicker and smarter.

• After fasting, the mind becomes so powerful that you can take full control of your body and your food cravings.

• Fasting encourages personal confidence.

• Fasting promotes tranquillity of mind and a glow of perfect well-being.

• Fasting Renews, Revitalizes and Purifies each of the millions of cells in your body.

~Praveen Jada

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Reality of New Year Resolutions

Reality check: only 8% of people who make New Year’s resolutions stick to them, and those who don’t usually abandon them after just one week.
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It should go without saying that unrealistic resolutions are fated to fail. And it is unrealistic to think that you can immediately overcome a habit you have spent years establishing. For example, if you’ve spent years smoking, or eating unhealthily, or not exercising, it’s a fantasy to think its going to be easy to reverse those activities as if they never happened to begin with. And the all-or-nothing mindset doesn’t help (i.e. you’ve only succeeded if you’ve created a new you).⁣
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It will be difficult to adhere to any lifestyle change but you can’t think in terms of success or failure. That’s a black and white mentality that more often than not sets you up for disappointment. This can compromise your sense of self worth which can backfire and lead to even worse behavior. Instead have a plan in place, set short term goals, and look for (and celebrate) signs of progress to keep you on track realizing that success is never linear—in ANYTHING. Be kind to yourself, and realize that you’re always one meal, or workout, away from getting right back on track.⁣

New year, new resolutions that probably won’t make it to February. 🥴 More often than not, health and wellness resolutions are highly restrictive and unsustainable, leading most people to break their resolutions within a few weeks.

Set goals that are sustainable to you in long term. Start with small steps, be consistent. Experience small wins and gain confidence. Now use this new confidence, to reach next level.

There is a process to attain your health goals and keep them forever. That process is time taking, repetitive, effortful and mostly boring.

~Praveen Jada

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New study gives the list of supplements that work for Cardiovascular health

Scientists found strong evidence that omega-3 fatty acid, folic acid, and coenzyme Q10 (CoQ10) provided cardiovascular benefits. In addition, Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, Vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein, and quercetin also showed evidence of reducing cardiovascular risk.

Reference: https://scitechdaily.com/key-micronutrients-study-identifies-supplements-that-benefit-cardiovascular-health/

~Praveen Jada

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Every cell in our bodies has a 24 hour molecular clock

Every cell in our bodies has a 24 hour molecular clock. Those clocks are all aligned with one another by when we view sunlight, and early day (low solar angel) sun IG kit in particular. (Morning sunlight sets a biological timer for us to get sleepy somewhere between 14 and 16 hours later.)

The key is to view morning sunlight for 5-10 minutes on clear days, 10-20 minutes on overcast days, and 30 min on dense Ive car days. Those are minimums. More is better if you have time/access. Especially in winter!

If you miss a day, get twice as much sunlight exposure the morning of the next day. You don’t need to stare directly at the sun and blinking to remain comfortable is key. Never look at any light so bright that it’s painful to look at! Also, don’t try and view it through a window or windshield. It simply does not work because the relevant wavelengths are filtered out.

Bright artificial lights are fine in the morning and day but not a replacement for sunlight!

Dim the lights way, way down at night; it doesn’t take much light viewing to disrupt your circadian clock.

If you live someplace with minimal sunlight, consider an artificial daytime simulator source. Don’t wear sunglasses for this morning light or sun viewing practice , but contact lenses and eyeglasses are fine, even if they have UV protection.

~Praveen Jada

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SHIT HAPPENS IN LIFE NO MATTER WHAT WE DO. SO DON’T GIVE A SHIT AND MOVE ON.

  • Sometimes shit in our lives happens accidentally…
  • Sometimes shit in life is self-created with our own hands…
  • Shit keeps happening in life no matter what I do or don’t do…
  • So I cannot control shit in life but I can for sure control what I do after shit happens …
  • Life throws shit at us when least expected, so I need to learn to live with the shit …
  • Unexpected shit in life is a signal to us to do something…
  • Shit is always shitty in short term but I think it happens for a reason…
  • When shit happens it is my decision whether to sit in shit and rot in it or use the shit as fuel to improve myself…
  • The more you grow, the more shit people will throw at you…
  • Winners win while losers throw shit at winners… universal law
  • Whether you do something great or do nothing in life, shit will be thrown at you
  • Not everyone accepts your shit and need to
  • No one gives a shit about your passion or struggles or aspirations in life, only YOU need to give a shit
  • Generally people are more worried about the shit that is happening in their lives and actually don’t give a shit about your life…
  • Don’t keep sharing your shit in life with others because majority don’t care and a few would actually feel happy about it
  • We always think that the shit we are facing is bigger and more horrible than any other person …
  • People who are very dear to us throw maximum shit at us unfortunately … they throw shit at us in the pretense of our wellbeing…
  • Shit throwers know nothing other than throwing shit at others…
  • Generally people who throw shit at others will not be doing great in their lives…
  • Shittly people hide their insecurities, failures, their laziness, their ineptitude but throwing shit at hard workers,
  • Shitty people see shit, hear shit, smell shit, feel shitty all day..
  • Shitty people have nothing to offer to the world except pure shit…
  • Shitty people want others to feel shitty because they feel shitty…
  • Shitty people blame you for their shitty feeling and mood…
  • Shitty people make you feel guilty for doing the right things…
  • Shitty people feel great by talking bad about people that are doing something in life….
  • Having shit in life gives energy to shitty people… so they create shit when there is no shit
  • Leave shitty people… In fact pity shitty people … May be help them if possible…
  • In long run they most probably would suffer in the shit they are swimming in…
  • I can only feel shit and see shit when I give special importance to shit and shitty people…
  • So finally me or anyone cannot change the shit outside no matter how good the intentions are…
  • I can only control and change the shit inside me so that the shit from outside has less impact on me…  
  • Life does not give a shit whether we are already in deep shit…
  • Life does not show pity even if we are suffering in deep shit…
  • Instead the longer we sit in shit, the life makes our life shittier and shitter by throwing more and more unwanted shit into our already shitty life…
  • So when shit happens in life, take some time out to sit and cry in the shit for some days or weeks or months… but take a decision to stop at some point
  • Only way out of overcoming the shit is to face the shit… at some point find some meaning it… that is the only way to NOT allow the shit that already happened to make the rest of the valuable life shitty…
  • Once you find a reason and derive a meaning out of the shitty event… work on yourself, learning from it, grown from it , become stronger and grittier.
  • Your life is your shit. Nobody gives a shit about your life more than you do. Take care of your shit.
  • Bad habits give instant pleasure but makes your life shitty later, good habits are shiity to stick to in short term but give long lasting happiness.

~Praveen Jada

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Try to Be a Speed Governor in Your Family’s Emotional Rollercoaster Ride

Sometimes we need to be like a speed governor in a vehicle or we could also call ourselves to be like brakes of a vehicle.

In order to control the extreme emotional and erratic behaviour of different people in our family you must choose to develop the mental and emotional strength to handle the circumstances. You need to be emotionally resilient to stay level headed during stressful times in family life.

Similar to how a speed breaker on the road takes the entire force from vehicle to slow it down on the road or similar to how a break takes the entire friction to slow the vehicle down, sometimes you must take the heat and stress to keep the family dynamics in balance.

You might be misunderstood, you might be criticized, you might have take the harsh words of your own people but sometimes that is what you could do to keep things running in the greater interest of your family.

People who are emotional manipulators, who do emotional blackmail, who do drama for trivial things will not take responsibility and cannot behave responsibly. It is up to you to deal with them and not to get offended by them. It is also up to you how much time to spend with them and how you get insulated from their negative attitude.

~Praveen Jada

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Beware of Negative People and Negativity in General

You don’t Resist Change but You Resist Being Changed.

One who want to change for better does not need any motivation or explanation. For the One who does not want to improve, any amount of explanation would be a waste.

Case 1: If you want to change a someone for their own benefit, you may or may not become successful. And there is minimum or no harm to you in this regard. Here you may offer your services, you might have to dedicate your time and effort. Finally it is completely in the hands of the other person to be disciplined, consistent and committed to become successful in their endeavors. They will change only if they want. You cannot change others just because you want to. People generally are highly resistant to change even if it is beneficial to them. In this case if the person is unsuccessful, there is not much lose or damage to you as you. You may feel sad for that person and you may be disappointed for giving your time and effort.

Case 2: You don’t want to change a person. But that person is negative and toxic in nature. In this case, if you stick with that person long enough without sensing their bad attitude and intentions, then it is highly likely that you could get demotivated and go off track. So beware of negative people.

Leaders and successful people may help you, support you, encourage you, guide you and even show you a direction. Neutral people may not be of much help to you but they would not drag you down. However, people with negative attitude would not only demoralize you but drag you down to their level of thinking.

Beware of negativity around you,

This applies to the kind of information we access in this age of internet and social media. This applies to kind of news we are watching. This applies to the kind of content we are watching, reading and listening to. This applies to the kind of friend circle we have. This applies to the kind of thoughts we are running in our minds. This applies to who we are following and who we are subscribing to.

~Praveen Jada

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Your Inner-Self Decides Your External Experience of Life

It is very hard and difficult to rise your standard of life above your inner self. You inner self is defined by your self-talk, your beliefs and values, your principles and standards, your thoughts and decisions.

Our outer life is defined by the quality of of our mental clarity and emotional maturity . Higher the quality of your beliefs, values and thoughts – higher the success you would achieve in the external world.

Win you mind to win you life.

How you perceive the external world is dependent on our mindset. We have a huge baggage we hold in our subconscious brain which we can also call as super conscious mind.

The physical manifestation of the world around us and the manner in which we experience the our life is coloured and heavily polluted by our own mindset and subconscious patterns which have been hard wired right from mother’s womb, then heavily programmed during first 5 to 7 years of life and then continued to be programmed till our death. Some experts suggest that anything that we instill within us by the age of 35 is permanent.

However, with the modern research we now know that brain is malleable due to neuroplasticity. Epigenetics has a huge influence on our gene expression. Epigenetics can be modulated through our environment. Through conscious effort we can change our mind and limiting patterns of our brain.

We can improve our state of mind and rewire our limiting beliefs and thinking using various strategies which include mindfulness, mediation techniques, deep breathing techniques, different kinds of physical activities, healthy whole foods, optimizing sleep, using certain nutritional and herbal supplements etc,.

~Praveen Jada

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Be a Champion already to Become a Champion

Champions are made in private and applauded in public. By the time you are a champion and receive an award in public you must already be a champion in your mind. You must believe that you are a champion and lead a lifestyle of a champion. You need a champion mindset to be a champion in any area of life.

You already should become a champion by what you do through your habits, you routine, your lifestyle, your principles, your standards, your work ethic and morals, your focus and preparation.

One day when you receive award, it is basically a recognition for your sincere efforts, discipline, consistency, sacrifices.

The champion mindset you achieved during the course of reaching your final destination stays with you.

~Praveen Jada

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