The amount of protein you need each day depends on your body weight, activity level, and overall goals. A good general range is between 1.2 to 2.2 grams per kilogram of body weight. If you're moderately active (training 3–4 times per week), aim for around 1.4–1.6g/kg. If you're strength training consistently, you may need closer to 2.0–2.2 g/kg. For example, someone who weighs 65 kg and trains regularly might aim for about 100–130g of protein daily. Hitting your daily protein goal is more important than perfect timing — it's about consistent intake throughout the day.

The best protein for you is the one that suits your lifestyle, dietary preferences, and digestion. Whey protein is considered the gold standard because it's quickly absorbed and has a complete amino acid profile, making it especially beneficial post-workout. For those who are vegan or dairy-sensitive, plant-based proteins like pea, brown rice, or hemp are great options — just look for blends that offer a full amino acid profile. The key is finding a high-quality protein that digests well and helps you stick to your routine.

Start by structuring each meal around a primary protein source like eggs, chicken, fish, paneer, tofu, or dals. For vegetarians, combining incomplete proteins (like dals with amaranth or quinoa) creates a full amino acid profile. Greek yogurt, tempeh, and protein-rich grains are also great additions. If you’re short on time or can’t meet your needs through food alone, protein powders can help fill the gap — especially at breakfast or post-workout. Aiming for 20–30g of protein per meal across 3–4 meals a day is a solid starting point.

Within recommended limits, protein is very safe. The concern about protein harming kidneys is mostly a myth for healthy individuals. That said, balance is key. Stick to the range of 1.2–2.2g/kg, ensure you’re drinking enough water, and pair protein with fiber and healthy fats for optimal digestion and absorption. In fact, not getting enough protein can lead to muscle loss, fatigue, poor recovery, and even hormonal imbalances — so don’t shy away from it.

Not at all — but it’s a helpful tool. Protein powder isn’t a requirement if you’re able to get enough from whole foods, but it’s convenient, especially for busy mornings, post-workout nutrition, or anyone with higher protein needs (like vegetarians, athletes, or those in fat loss phases). Just make sure to pick a clean, high-quality brand, and don’t use it as a complete meal replacement — it works best as a supplement to real food.

The most important thing is meeting your daily protein goal, not the exact timing. That said, having protein post-workout (within 30–60 minutes) can support muscle repair and recovery. Spreading protein evenly across 3–4 meals also helps improve digestion, absorption, and satiety. You can have protein at any time of day — just avoid loading it all into one meal, as your body can only use so much at once.

If you’re feeling bloated after protein intake, start by spreading your intake across meals instead of consuming large amounts at once. Ideally, aim to have protein every 3–4 hours. Also, evaluate the type of protein — some people don’t digest whey concentrate or dairy well and may feel better with an isolate or a plant-based protein. Avoid drinking shakes too quickly, and always pair your protein with enough water and fiber to support digestion.

If both whey and plant protein powders are tough on your gut, go for whole food protein sources that are easy to digest. Soft-boiled or scrambled eggs, plain Greek yoghurt (if dairy is tolerated), tender chicken, mashed moong dal, and tofu are great. For snacks, try blending chia seeds in almond milk or oats overnight for a soft pudding. Bone broth (if non-veg) is also great for gut healing and light protein. If you still want a protein boost but powders don’t work, consider a collagen supplement — gentle, gut-friendly, and supports joints and skin too.

You really don’t need fancy pre-workouts to fuel your training. A natural combination like a banana or a few dates with coconut water or lemon salt water provides natural sugars and electrolytes — everything your body needs to perform well. Pre-workouts with caffeine and other stimulants can cause jitters, crashes, and are often loaded with unnecessary ingredients. Keep it simple, real, and easy to digest.

Absolutely. If you’ve eaten a meal 1–2 hours before your workout, you likely don’t need anything extra. For early morning or fasted workouts, something small like half a banana and some salt water works well. Pre-workouts are optional — food and hydration are more than enough.

Yes, but keep it light. You can have a boiled egg, small bowl of yogurt, or half a scoop of protein around 15–30 minutes before your workout. Avoid anything too heavy or high in fat, as it may cause discomfort while training. Listen to your body — if it feels good, it’s fine.

After training, your body needs protein to repair muscle and carbs to replenish glycogen. The combination helps speed up recovery and improves energy for your next session. A protein shake with a banana, or a proper meal with rice and lean meat or tofu works really well. Try to eat within 30–60 minutes of finishing your workout for best results.

A protein shake is a great quick fix, especially if you're on the go. That said, pairing it with a carb source like fruit or oats improves recovery. Think of a shake as a bridge until your next meal — whole food is always ideal, but the shake helps cover your bases.

Not necessarily. If your meals are balanced and nutrient-dense, you likely don’t need extras. However, supplements like creatine, magnesium, or glutamine can support recovery and performance — especially for people training intensely, dealing with soreness, or with specific needs.

If your workout ends at 9:30–10pm, the goal is to refuel without compromising sleep or digestion. Keep your post-workout meal light but balanced: a mix of lean protein and easy-to-digest carbs. Think scrambled eggs with soft brown rice or sweet potato, or tofu/chicken with a small portion of well-cooked quinoa and steamed veggies. Avoid raw salads, excessive fats, or spices that may bloat you or overstimulate your system. Try to eat slowly and finish at least 45–60 minutes before bedtime. Herbal teas like chamomile or fennel can also calm digestion and prep you for sleep. 

To improve VO2 max and endurance, your pre- and post-cardio nutrition matters. Before cardio (especially if fasted), go for a light carb-based snack 30–45 mins before — like a banana, dates, or a slice of sourdough with a fruit. This gives you quick energy without weighing you down. After cardio, have a balanced meal with protein and carbs — like eggs and toast, or rice with tofu and veggies — to replenish glycogen and support recovery. Stay hydrated with electrolytes if you're sweating a lot. On long cardio days, adding a bit more salt and potassium (coconut water, lemon water with Himalayan salt) helps energy and performance.

Electrolytes like sodium, potassium, magnesium, and calcium are essential for muscle contractions, hydration balance, and nerve signaling. When you sweat — especially during intense workouts or hot weather — you lose these minerals, which can lead to fatigue, cramps, and dizziness if not replaced.

You should consider electrolytes during or after intense workouts, long training sessions, periods of high sweat, or when you feel low on energy or crampy. You don’t need fancy sports drinks — natural options like coconut water or lemon + salt water work perfectly well.

Yes, absolutely. Foods like bananas, citrus fruits, leafy greens, rock salt, and coconut water are rich in natural electrolytes. Including these in your diet regularly helps maintain balance and prevent dehydration.

Not really. Most commercial sports drinks are filled with added sugars, artificial flavors, and preservatives. You can easily replace them with homemade options like lemon juice + water + a pinch of salt, or just coconut water. They’re more natural and more effective.

This often comes down to low protein intake, poor hydration, or imbalanced electrolytes. Try increasing your water intake, adding salt or coconut water during the day, and ensuring your meals have a good protein source. Most clients feel a noticeable difference within a few days of correcting these basics.

Aim for at least 3–4 liters of water daily, more if you’re training, sweating heavily, or in a hot climate. A good tip is to start your day with warm water and lemon to support digestion, then space out your intake consistently throughout the day.

The general recommendation is 2.5–3.5 liters/day, but this depends on your body size, climate, and activity levels. If you're very active or live in a humid climate, your needs increase. Too little leads to dehydration, low energy, fatigue, and poor digestion. Too much (usually over 6–7L/day) can cause electrolyte imbalance and dilute essential minerals — especially if you don’t consume enough sodium or potassium. Hydration is also related to good electrolyte consumption. Consuming natural electrolytes like lemon water or coconut water is also very important.

Reversing insulin resistance and improving PCOS symptoms is possible but takes consistency for a long time. There isnt a timeline for this - changes in symptoms like energy levels, cravings, cycles, and skin/hair issues all differ from person to person. Facial hair, unfortunately, might not disappear. Focus on protein-rich meals, walking post meals, strength/ endurance training, and keeping sugar/processed carbs low. Pair that with quality sleep and low stress — and you’re well on your way.

Magnesium is involved in over 300 biochemical reactions in the body. It helps regulate muscle and nerve function, supports a healthy immune system, keeps your heartbeat steady, and helps bones remain strong. It also plays a key role in energy production, blood sugar regulation, and reducing inflammation. Basically, it’s the unsung hero that helps your body function smoothly from head to toe.

Magnesium deficiency often goes unnoticed because the symptoms are so common: fatigue, muscle cramps, poor sleep, low energy, anxiety, and even headaches. If you're someone who trains hard, drinks a lot of coffee, has a high-stress lifestyle, or deals with PMS or PCOS symptoms — you might be at higher risk. A blood test can give you a clearer picture, but many people benefit just from increasing dietary magnesium or supplementing smartly.

The best time depends on why you’re taking it. If you’re taking it for muscle recovery or performance, morning or post-workout is fine. But if you’re using it for better sleep or relaxation, taking it 30–60 minutes before bed is ideal. Some people split their dose — half in the morning, half at night — to get both energy support and calming effects.

Great magnesium-rich foods include leafy greens (like spinach), pumpkin seeds, almonds, cashews, black beans, avocado and bananas. Whole grains like quinoa, oats, and brown rice also contain magnesium. The only challenge? Even the best diets may not consistently meet your needs — especially if you're active or under stress — which is why supplements are often recommended.

Not all magnesium is created equal. Magnesium glycinate is great for anxiety, sleep, and relaxation. Magnesium malate is helpful for energy and muscle recovery. Choose based on your specific goal — sleep, recovery, digestion, or general wellness.

Yes — and it’s one of the most researched natural options for both. Magnesium calms the nervous system, increases GABA (a calming neurotransmitter), and helps reduce cortisol levels. If you find it hard to fall asleep, wake up often, or feel wired at night — magnesium glycinate is especially helpful to wind down the body and brain. You can also dip your feet in a magnesium salts, it has proven to have great effects.

In general, magnesium is safe. The tolerable upper limit from supplements is about 350mg/day (active dose of elemental magnesium. Normally the bottle will read higher but check the elemental magnesium content in the back), and some people go higher if under professional guidance. Always start low, observe your response, and adjust accordingly.

If your lifestyle is consistently demanding — stress, workouts, sleep issues — then yes, magnesium can safely be taken long-term. Think of it like a daily support tool, not just something you take during a crisis. That said, it's good practice to reassess your needs every few months and adjust dosage or type based on your energy, mood, and recovery.

Totally understandable to feel frustrated — but here’s the thing: weight is not a linear journey. You dropped from 206 to 200 lbs, which is great progress, and now you're seeing it back at 206 — this is likely temporary water retention, not fat gain. It could be due to muscle repair from workouts, sodium intake, gut content, or even a shift in your hydration or carb intake. If your BMR is ~1610 and you’re eating 1500–1600, you are in a deficit, but your TDEE (total daily expenditure) may be higher or lower depending on your movement. Also, under-eating for too long can slow your metabolism. Track measurements, how clothes fit, energy levels — not just the scale :) Stay consistent and give it time. You’re doing all the right things!

For most healthy individuals, wheat does not inherently cause inflammation. However, people with gluten sensitivity, celiac disease, or IBS may experience inflammatory responses, even if they’ve been eating wheat for years. The issue lies in how wheat is processed these days — with refined versions (like maida or overly processed atta) most of the time they trigger blood sugar spikes and low-grade inflammation over time. Whole wheat occasionally is fine but there are better options available today - millet based rotis such as jowar or amaranth, brown or red or unpolished rice and even quinoa.

Neither is an “evil” — both are nutrient-dense in their whole forms. Millet based rotis offer slightly more fiber and protein, making them better for satiety and blood sugar regulation. Rice, especially white rice, should be avoided because faster insulin spikes. The key is portion control and balance. Brown rice or hand-pounded rice can be a healthier upgrade. For active individuals, either is fine. Focus on how much and what you pair it with (protein, veggies, fat).

Milk can be either gut-friendly or problematic, depending on the individual. Those with lactose intolerance/ PCOS etc., may experience bloating, acne, cramps, or digestive discomfort. A1 milk (from hybrid cows) may also be harder to digest for some compared to A2 milk, which is often better tolerated. For many, fermented dairy like curd, yogurt, or buttermilk supports gut health due to probiotics. If you tolerate milk well, there’s no need to cut it out. Just observe how your body feels. 

When reading labels, skip marketing terms like “natural” or "gluten free" or "sugar free" and actively READ the ingredients and nutrition labels. Fewer ingredients = ALWAYS better. Avoid products with added sugar, refined oils (like palmolein or hydrogenated), artificial flavors, anti-caking agents or preservatives. Watch for “whole grain” vs. just “wheat flour”. Always check serving size and actual protein, fiber, and sugar content per 100g. Just because it's in a “health food aisle” doesn’t make it healthy.

Absolutely. Traditional diets focused on seasonal produce, home-cooked meals, fermented foods, and balanced macros. Modern nutrition science now confirms the benefits of many of these practices. The idea isn’t to idealize the past but to merge the wisdom of our roots with current scientific understanding. For example, millet-based rotis, ghee, or local fruits are now backed by research for their nutritional benefits. The idea of adapting whole natural and real foods into our daily diet is a great inspiration we should draw from our roots.

Sleep is affected by stress, blue light exposure, caffeine, poor blood sugar control, and inconsistent sleep timings. To improve sleep quality: avoid screens 1 hour before bed, limit caffeine after 2 PM, reduce sugar at dinner, and include magnesium-rich foods (like seeds, bananas, or leafy greens). Create a wind-down routine with a hot shower, reading, stretching, or herbal teas. Sleep is not just hours, it’s how well your nervous system is able to calm down.

Curd (dahi) is homemade and contains a mix of bacterial strains, which makes it great for digestion and gut health. Yogurt, especially Greek yogurt, has higher protein content and specific probiotic strains (like Lactobacillus acidophilus) if stated on the label. For general gut health, both are beneficial, but normally should be consumed in significantly large amounts for it to be effective. Also check for added sugar or flavorings in packaged yogurt. Homemade curd with clean milk is often the safest, simplest option.

Intermittent fasting (IF) has shown benefits for metabolic health, insulin sensitivity, and appetite regulation. However, it’s not for everyone. Women, especially, may respond differently — prolonged fasting can disrupt hormones in some cases. IF works best when combined with nutrient-dense meals, adequate protein, and mindful eating. It's a tool, not a magic fix — and works if it fits your routine, hunger cues, and training schedule. On a very high activity lifestyle and training schedule, we would not recommend it. IF should ideally be used with low intensity workouts and for those with relatively less active lifestyles. It really depends on who it works for depending upon various factors, hence, consult with a health professional before starting this.

The scale tells you one thing: total body weight, which includes fat, muscle, water, and even gut contents. It doesn't reflect changes in body composition or health. Use other markers like how your clothes fit, energy levels, digestion, strength, even progress photos or MOST importantly - how you FEEL. If the scale stresses you out, ditch it. If used, track trends over time, not daily changes.

Broken sleep can be a sign of nervous system dysregulation, late-night cortisol spikes, or blood sugar dips. If you train late at night or eat heavy meals close to bedtime, or even skip meals, that might be a factor. Other culprits include excess screen time, magnesium deficiency, or high mental load and stress. Try winding down with a light dinner with some protein and carbs, magnesium-rich foods, magnesium salt foot dips and screen-free relaxation before bed. Even good habits need recovery time.