Nov 08

Protein shake vs natural protein: Which works best post-workout?

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After intense workouts, protein is essential for muscle repair and recovery. Combining protein shakes with natural foods offers the best balance for fitness enthusiasts.   After an intense workout, your body craves one thing: protein. It’s the nutrient that helps repair torn muscle fibres, boosts recovery, and builds lean strength. But the big question is: Should you reach for a protein shake or stick to natural protein sources like eggs, paneer, lentils, or chicken? Let’s break it down.   THE QUICK FIX: PROTEIN SHAKES Protein shakes, especially whey or plant-based ones, are the go-to for many gym-goers. Why? Fast Absorption: They deliver protein to muscles within minutes, making them perfect right after a workout. Convenient: No cooking, no mess, just mix and sip. Accurate Portioning: You can track your intake easily, which helps if you’re monitoring macros.   However, not all shakes are created equal. Some contain added sugars, artificial flavours, and preservatives that can undo your progress. Over-reliance can also make you miss out on other nutrients whole foods offer.   THE WHOLESOME ALTERNATIVE: NATURAL PROTEIN SOURCES Think boiled eggs, Greek yogurt, sprouts, tofu, lentils, all rich in amino acids and nutrients. Balanced Nutrition: They come with vitamins, minerals, […]
Nov 07

California gastroenterologist shares top 5 fiber-rich foods for a happy gut… including a superfruit

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Boost your gut health with the help of fiber-rich foods which improve gut motility, gut microbiome and reduce hunger pangs. Fibre is one of the top nutrients that is frequently mentioned in wellness circles in the context of gut health. A study published in January 2025 revealed how the gut microbiome fights off infections, and fibre is instrumental in supporting good bacteria’s growth. According to another study, fibre also helps to reduce cancer risks. Usually, there are two categories of fibre: soluble and insoluble. Centre for Disease Control and Prevention, in a May 2024 report, explained the differences between soluble and insoluble fibre. While soluble fibre dissolves in water and forms a gel-like substance in the stomach to slow down digestion, control blood sugar and cholesterol, insulin fibre remains whole and passes through the stomach without dissolving. California-based gastroenterologist Dr Pal Manickam shared about the various sources of fibre, along with the fibre content of each. Much like how there’s a recommended protein intake amount daily, fibre also has one. University of California, San Francisco Health stated in a report that the total dietary fibre intake should ideally be 25 to 30 grams daily. This fibre count is exclusive of […]
Nov 06

The art of discipline: 10 morning habits highly successful people always practice

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Every morning is a chance to set the tone for the day. Yet most people waste those first precious hours in chaos—checking notifications, rushing out the door, reacting instead of creating. Discipline doesn’t mean living like a robot. It means making choices that align with your goals even when you don’t feel like it. And nothing shapes that mindset more powerfully than your morning routine. In my own life, discipline has been the single greatest catalyst for change. I’ve learned that the first two hours of the day determine the next ten. If you start in control, you tend to stay in control. Through studying psychology, mindfulness, and the daily rituals of high achievers—from entrepreneurs to athletes to monks—I’ve found ten morning habits that almost every disciplined person practices in some form. Let’s dive into them.   1. They start the day before the world wakes up Discipline begins with ownership of time. Highly successful people guard their mornings fiercely because that’s when the world is quiet and distractions are minimal. Waking up early isn’t about proving toughness—it’s about carving out space to think, plan, and act intentionally. When you wake up before your obligations start, you create a psychological […]
Nov 05

Try These 7 Beginner-Friendly Workouts to Kickstart Your Fitness Journey

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Looking to improve your health and fitness but not sure where to start? Try these beginner-friendly exercises to kickstart your workout routine. Regular exercise is essential for both your physical and mental health, but it can be tough to get started and stay consistent. The fear that you’re doing the wrong workouts or that you might not be doing them the right way can make starting your workout journey feel overwhelming. Many people take to sites like Reddit, looking for guidance on building a routine or finding beginner-friendly workouts, but navigating through all of the conflicting advice on forums and social media can be challenging. That’s why we went straight to the experts. We consulted with knowledgable fitness professional and narrowed down the top exercises you should do if you’re brand new to exercising and want to get a workout routine going. The best part is that many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much too soon. Aaron Guyett, director of education for fitness program and equipment hub at Living.Fit, […]
Nov 04

No Gym? Health Coach Shares 5 Easy Types Of Walks To Manage Weight And Uplift Mood

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A toe walk improves posture, eases stiffness and strengthens your core Walking is not only the most underrated workout; it also comes with several health benefits. It boosts your mood, calms the mind, improves heart health, strengthens muscles and helps maintain a healthy weight. So, if you also want to incorporate walking into your daily exercise routine, Bhopal-based nutritionist and health coach Renu Rakheja has some useful tips for you. In her August 28 Instagram post, she shared five types of easy and beginner-friendly walks you can do at home. In her side note, Renu Rakheja wrote, “No gym? No problem! These 5 easy walks at home can transform your strength, posture, and overall health—just using your own body. Grab a spot and get started!” Let’s get into the details, shall we?   Toe Walk (Tadasana) – 1 min This walk improves posture, eases stiffness and strengthens your core. It also helps in boosting confidence. To execute this one, keep your arms straight and outstretched above your head and walk on your toes.   Heel Walk – 1 min Heel walks strengthen the ankles, ensure better blood flow/circulation and reduce swelling. Just remember to keep your posture straight while performing this activity.   Hip Rotation Walk – […]
Nov 03

Nutritionist shares 10 healthy lifestyle swaps to deal with emotional eating: Reduce screen time and increase hydration

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Do you often reach for snacks when you feel stressed or down? If your answer is yes, you’re one of those many people who engage in emotional eating. This behaviour is not just about food. It usually comes from a mix of feelings, physical responses, and the body’s need for balance. When faced with stress, tiredness, or loneliness, food can feel like an easy source of comfort. However, proper nourishment comes from what our mind and body really need. “I have dealt with emotional eating and learned that finding the main reasons behind it can help heal. Instead of reacting in ways that don’t help can make positive changes. Using Functional Nutrition, I found ten simple swaps to help shift from emotional eating to emotional healing,” Functional Nutritionist Mugdha Pradhan tells Health Shots.   What is the best way to help emotional eating? Here are ten simple and effective changes worth making:   1. Make time for mindful, tech-free meals It’s easy to eat while scrolling through your phone or watching your favourite show. However, this habit can keep your brain in a state of stress. Eating while distracted can make it harder to digest your food and leave you […]
Nov 02

14 pre-workout breakfast ideas to help you fuel up fast

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Finding a pre-workout breakfast that ticks all the boxes—convenient, energizing, and not overly filling—is no easy feat. The ideal early bird meal will be something that gives you the fuel you need to kick butt during your early session, doesn’t take long to make, and accounts for the fact that you might have a limited appetite—if any. For some people, “eating very early in the morning can be particularly jarring,” San Francisco–based dietitian Edwina Clark, M.S., R.D., certified specialist in sports dietetics, tells SELF. Luckily, it’s generally okay to skip eating beforehand if that’s your preference, as Steve Ball, Ph.D., associate professor of nutrition and exercise physiology at the University of Missouri, has previously told SELF. The research on how exercising in a fasting state affects performance is conflicting, as SELF has reported, but some people do find they feel better working out without food in their stomach. For the rest of us who are up to eat something first thing in the a.m.—whether you just want a little something or are decently hungry—you’ve got lots of options.   What you want from a pre-workout breakfast The number one thing you’re looking for is carbs, which provide a quick hit […]
Nov 01

Struggling to complete 10,000 steps a day? New study reveals how just 4,000 steps can improve your health

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Walking 10,000 steps a day seems to have become a universal fitness goal. When you check your smartwatch or scroll through social media, you might compare your step count with friends and feel guilty if you fall short of this number. But what if you’re told this may not be the magic number it is meant to be? A recent study says fewer steps can also provide important health benefits, especially for older adults. Researchers have found that taking just 4,000 steps a day can improve heart health and reduce the risk of mortality.   Is 10,000 steps really enough? A recent study published in the British Journal of Sports Medicine looked at older women in the United States. It examined how step counts affect longevity and heart health. The results were surprising: walking just 4,000 steps a day, even once or twice a week, was linked to a 26% lower risk of death and a 27% lower risk of heart disease compared to those who were inactive. This study emphasises an important point: it’s not just about reaching high daily step goals, but also about establishing a regular pattern of movement.   Is walking 4000 steps a day good […]
Oct 31

The 3-3-3 workout rule is trending — here’s what you need to know

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We take a look at the popular 3-3-3 gym split. The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure. The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery. Here’s everything you need to get started yourself.   What is the 3-3-3 rule in the gym? As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom. Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes […]
Oct 30

8 traits that define a mentally strong person

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Mental strength is not about never feeling weak, but how you react when the world tests you. Mentally strong people act with awareness, resilience and clarity even in the face of adversity. They create habits that enable them to rebuild after failures and remain rooted in their values. The following are eight characteristics that tend to set individuals who move through life strongly both in mind and heart.   Own their actions Emotionally strong individuals take responsibility for their mistakes, choices and feelings rather than placing blame on others or outside sources. When something goes wrong, they say “What can I learn?” instead of “Who to blame?” Taking responsibility allows you to regain your power and don’t expect someone else to solve your problem. It also fosters trust in and about you, as others view you as dependable and genuine.   Practice delayed gratification and remain disciplined Instead of indulging in every whim or desire, mentally strong individuals understand that long-term objectives sometimes demand short-term discipline. Whether it’s opting to study rather than watch too much TV or save rather than splurge, they appreciate the virtue of patience. This ensures they remain consistent in their progress and resist quick, simple […]
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