Join Dr S Rawat MD, a Physician who studied Nutrition at Harvard on 8 Zoom Video Group sessions over 4 weeks to begin your journey  to reverse metabolic diseases such as Fatty Liver, Diabetes, PCOS, Metabolic Syndrome, Sleep Apnoea & Hypertension ! Learn how nutrition, meal timing, exercise, dietary supplements and weight reduction through calorie restriction can be leveraged to reverse metabolic diseases !

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Reversal of Metabolic Syndrome is explained in this video

 

The following Supplements can be considered 

Omega 3: LDL or 'bad' cholesterol is bloodstream is reduced by increased intake of 'good' cholesterol. Omega 3 also increases HDL and reduces Triglycerides

Vitasave Omega-3 Fish Oil Supplement [120 Softgels] - High Potency - Burpless - 3000mg Fish Oil, 900mg EPA, 600mg DHA
This high-potency supplement is ideal for adults, offering a high dose of EPA and DHA to support heart health, cognitive function, and overall well-being.

  • Since this is 'triple strength' once a day dosage is sufficient for most individuals

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Vitasave Omega 3 at Amazon

Nature's Way NutraSea Omega 3 Softgels – 1250 mg EPA + DHA - Cardiovascular & Brain Health - Omega 3 Fish Oil Supplement - Fresh Mint flavour, 60 Softgels

These softgels are suitable for vegans looking to maintain cardiovascular and brain health.

  • once a day dosage is sufficient for most individuals

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NutraVeg Vegan Omega 3 at Amazon

 

Fibre: This not only acts as a 'mop' in the gut to reduce absorption of cholesterol and sugar, it also feeds the gut microbiome through 'prebiotic' action and improved metabolism

Fibre is essential for digestive health and can help regulate blood sugar levels, which is particularly important for women with PCOS who may be at higher risk for insulin resistance.

Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts.

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    Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement

    Click to read study published in Science Direct

    Click to read study published in Nutrition Journal

     

    Berberine: This is a herb which stimulates AMP Kinase and reduces insulin resistance. It also has benefits for weight loss and lipid control. It also has anti inflammatory and anti oxidant properties. Berberine aids in weight loss via various mechanisms including Gut microbiome modulationDose of berberine is one 500 mg capsule thrice a day with meals ( 1.5 gms per day ) 

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    Click to buy New Berberine MAXIMUM POTENCY 1000mg per Serving (2 capsules 500mg each) Supports Blood Sugar Levels, Healthy Lipid (Fat) and Glucose Metabolism. Non-GMO, Vegan, Gluten Free. 90 Easy to Swallow Capsules.

    Click here to read study published in Science Direct

     

    Probiotics:

    This Probiotic has shown reduction in cholesterol in scientific studies through remodelling the gut microbiome and lipid metabolism in a positive way

    Brand: PURICA Probiotic Cardio Formula, 30 Vegan Capsules - Digestive Balance & Immune System Boost - Dietary Supplement for Men & Women

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    Click to buy on Amazon

     

    Brand: Genestra Brands HMF Metabolic | Probiotic Formula

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    Click to read Scientific Study published in journal Nature

     

    Brand: Metagenics - UltraFlora Control - 30 Capsules

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    Click to read Scientific study published in journal Lancet

     

    Brand: Culturelle Healthy Metabolism, Helps Maintain a Healthy Metabolism and Supports Good Health

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    Brand: Visbiome High Potency Probiotics, 112.5 Billion CFU Live, 60 Caps

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    Click to buy on Amazon

       

      Plant Protein:

      Healthy sources of plant protein include soy products, lentils, legumes, beans, chick peas, beans, brown rice, peas etc. 

      Meal Replacement Shake, Vegan Protein Powder Purely Inspired Organic All In One Plant Based Protein Powder for Women & Men Organic Protein Powder Vegan Friendly, Vanilla 

      Purely Inspired Organic All In One - Vanilla

      Click to buy on Amazon

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      Meal Replacement Shake, Vegan Protein Powder | Purely Inspired Organic All In One | Plant Based Protein Powder for Women & Men | Organic Protein Powder | Vegan Friendly, Chocolate 

      Purely Inspired Organic All In One - Chocolate
      Benefits: Provides a complete protein source with less inflammation. A relatively higher amount is required compared to animal-based proteins, but it's less inflammatory. This product combines protein with 1 billion CFU probiotic per scoop available in two flavors.

      Click to buy on Amazon

      Click to read Protein Leverage Hypothesis

       

      Creatine: to increase effectiveness of resistance training

      Creatine is a molecule created in the body from amino acids arginine and glycine. This has been shown to not just increase ATP/Energy synthesis in muscles but also improve cognitive function from adolescents to the elderly.

      CONFIDENT SPORTS - Creatine Monohydrate Powder – 100% Pure Micronized Creatine Monohydrate - Pharmaceutical Grade - 450 Gram - 90 Servings

      CONFIDENT SPORTS - Creatine Monohydrate Powder

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      CONFIDENT SPORTS - Creatine Powder - 100% Ultra-Pure Micronized Creatine Monohydrate - Pharmaceutical Grade Creatine – 125 Gram – 25 Servings

      CONFIDENT SPORTS - Creatine Powder

      Click to buy on Amazon

       

      Collagen Powder: To Strengthen Connective Tissue

      Marine Collagen is more bioavailable than Bovine Collagen, and this product is even more bioavailable since it is derived from the scales of fish (which is better than products derived from skin). Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid.

       

      Weight / Fat Mass / Waist Measurement Devices

       

      Two days a week either in 5:2 pattern ( non consecutive days) or 60 hrs pattern ( consecutive days) I recommend a low calorie fasting mimicking diet. Rationale for this is explained in the following blog

      https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge

       

      As the saying goes, 'that which gets measured, gets done'. It is important to have tools to monitor the process whether weight, body fat or step count. 

      During an accelerated calorie deficit phase such as 60 hour 'Fasting Mimicking Diet' I recommend download of App My Fitness Pal

      For the purpose of easily getting calories through scanning bar codes on a free App, this can be downloaded for that purpose. However it does not integrate with Renpho, Fitbit, Apple etc like Myfitnesspal does

      https://cronometer.com/

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      Click to explore RENPHO Body Fat Scale Smart BMI Scale Digital Bathroom Wireless Weight Scale, Elis 1 Body Composition Analyzer with Smartphone App sync with Bluetooth, 400 lbs - Black

       

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      Click to explore RENPHO Travel Scale for Body Weight, Mini Bathroom Scale for Body Fat, Portable Elis Go Weight Scale for Traveling with Storage Case, 13 Body Composition Analyzer with App, 400 lbs, 11.02" x 7.09"

       

      Products which enable accountability by tracking progress

       

      Fitness tracking watches such as Apple, Garmin, Fitbit & Samsung keep a person accountable to themselves and on target. 

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      Reduced Calorie Food Products and Tools for Low Calorie Cooking 

       

      While a whole food plant predominant mediterranean / pescatarian diet is best, food products are available which when substituted can reduce calorific intake significantly. These are particularly useful during times of a significant calorie restriction such as 'Fasting mimicking Diet' phase which I usually recommend for a period of 60 hours at a time. 

      https://www.healthgroupcoaching.com/articles/60-hour-fasting-mimicking-diet-challenge

      Zero Calorie Electrolyte Replacement Drinks

      For drinks Zero calorie electrolyte replacement products such as Gatorade Zero are particularly used at times of fasting or exercise. These provide necessary hydration and replenishment of salts without calories which allows the body to utilise stored energy within the body itself. 

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      Click to buy Gatorade Zero Berry Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack

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      Click to buy Gatorade Zero Orange Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack

      Rice, Pasta & Spaghetti 

      Konjac is a carb used in South East Asia which has significantly lower absorbable carb and calorific content in contrast to standard carbs such as wheat, rice and rye. It has a high amount of non absorbable insoluble fibre relative to other carb sources. Products made from Konjac flour are often called 'Shitake' , 'Magic' or 'Skinny; rice , pasta, noodles etc. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories.

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      Click to buy LIVIVA Low Carb Dried Shirataki Pasta and Rice Trial Pack (Pack of 3-1 x Shirataki Noodles, 1 x Shirataki Spaghetti, 1 x Shirataki Instant Rice)

      Click to buy LIVIVA Low Carb Dried Shirataki Instant Rice (Pack of 4) - Low Calories - 25 Calories, Low Carb - 5g of Net Carbs, 0g of Fat and 0g of sugar

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      Click to buy LIVIVA Low Carb Dried Shirataki Spaghetti Pasta (Pack of 6)

      Click to buy LIVIVA Dried Shirataki Spaghetti 1 kg Pack - Low Calories - 25 Calories, Low Carb - 5g of Net Carbs, 0g of Fat and 0g of sugar

       

      Dressings & Condiments 

      Walden Farms is a company which makes dressings, sauses and condiments which are near zero calorie. While not compulsory ( and generally not as tasty as the real thing admittedly ), these can help people on a weight loss journey satisfy cravings without costing calories. 

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      Click to buy Walden Farms Chipotle Ranch Calorie Free Salad Dressing, 355 Grams

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      Cick to buy Walden Farms Thousand Island Dressing

      Click to buy Walden Farms Chocolate Syrup - 355ml Calorie Free

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      Click to buy Walden Farms Calorie Free Amazin' Mayo Sweet & Tangy - 12 oz - 2 pc

      Click to buy Walden Farms, Peanut Spread Calorie-Free, 12-Ounce

      Click to buy Walden Farms Calorie Free Barbecue Sauce - Original 12 fl oz Bottle(

      Click to buy Walden Farms Chocolate Dip

      Click to buy Walden Farms Bacon Ranch, 355g

      Click to buy Walden Farms Pancake Syrup, 355 g

      Click to buy Walden Farms Caramel Syrup, 355 g (Pack of 1)

      Click to buy Walden Farms Caramel Flavoured Syrup

      Click to buy Walden Farms Italian Dressing

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      Click to buy Walden Farms Strawberry Syrup

      Click to buy Walden Farms Maple Walnut Syrup 12 fl oz (355 ml)

      Click to buy Walden Farms Alfredo Light Sauce, 12 oz. (Pack of 1) | Thick & Creamy, Fresh and Flavorful | Vegan, Paleo & Keto Friendly | Non-Dairy Milk Substitute | 0g Net Carbs

      Click to buy Walden Farms Calorie Free Dip Marshmallow -- 12 oz

       

      SPECIAL CASES :

       

      Peri Menopause

      Phytoestrogen compounds can reduce symptoms related to estrogen deficiency 

      Soy Isoflavones

      Soy isoflavones are plant-derived compounds with estrogenic activity, which can help balance hormone levels in women with PCOS. They have been shown to improve insulin sensitivity and reduce inflammation.

      Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.

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      Click to buy on Amazon: Natural Factors Soy Isoflavone Complex 50 mg

       

      Menopause

      Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency in menopausal women

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      Click on links below to buy on Amazon

      Estroven Maximum Strength + Energy | Menopause Symptom Relief for Women | Helps Reduce Hot Flashes & Night Sweats | Helps Reduce Irritability & Temporarily Relieve Fatigue | 28 Count Caplets

      Estroven Sleep Cool for Menopause Relief, Helps Reduce Hot Flashes and Night Sweats, Supports Restful Sleep*, 30 Count

      Estroven Weight Management | Menopause Relief Dietary Supplement | Multi-Symptom Relief | Helps Reduce Hot Flashes & Night Sweats* | Helps Manage Weight* | Drug Free & Estrogen Free* | 30 Caplets

       

      Borderline Raised Blood Pressure

      Clients with borderline raised BP can consider swapping table salt Sodium Chloride with a salt replacement containing Potassium chloride. It is recommended that blood potassium levels are checked about two weeks after making the change.

      Clients already on medication which raised potassium such as ARB's ( losartan & family ), ACE-I ( ramipril & family ) or Spironolactone among others ( always check with Pharmacist / Physician first ) should get blood potassium levels checked beforehand as well after 2 weeks after making such a change.

      Patients with sub optimal kidney function also need to be mindful that renal excretion of potassium can be reduced in cases of chronic renal dysfunction and can lead to undesired accumulation of potassium in blood. 

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      Click to buy Nu Salt on Amazon

      If tolerated and instituted safely , replacing Sodium Chloride with Potassium Chloride has been shown to not just reduce BP but also reduce cardio vascular mortality long term.

      Click to read study on effectiveness of Salt Replacement for CV outcomes

       

      Kitchen Appliances for Low Fat / Low Calorie Cooking 

       

      The biggest contributor to excess calories is excess addition of fats in the form of oil, butter, ghee, coconut oil, palm oil, margarine etc. Food preparation techniques which promote the ingestion of whole foods which are not fried help with reducing calorie intake

       

       

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      Click to explore YARRAMATE Oil Sprayer for Cooking, 2 in 1 Olive Oil Dispenser Bottle for Kitchen, 17oz/500ml Premium Glass Oil Bottle, Food-grade Oil Mister for Air Fryer, Salad, Frying, BBQ

       

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      Exercise Devices which encourage regular activity

       

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      Click to buy 52.5 Lb Adjustable Dumbbell: Adjusts From 5-52.5 Lbs ; 15 Adjustable Weight Settings, COMPACT, SPACE EFFICIENT AND EASY TO USE

       

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      Click to buy Stepwaver Walking Pad with Incline, Under Desk Treadmill for Home/Office Portable Treadmill 300lbs for Jogging/Running, 2.5HP Manual Inclined Treadmills with Remote Control for Small Spaces

       

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      Click to buy GYMAX Hydraulic Rowing Machine, Full Motion Rower with Adjustable Resistance & LCD Monitor for Cardio Exercise, Home/Office/Apartment

       

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      Click to buy GYMAX Magnetic Rowing Machine, Foldable Rower with Digital Monitor & 10 Level Adjustable Resistance, Quiet Operated Fitness Rower for Home/Office/Apartment

       

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      Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display

       

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      Explore Exercise Bikes

       

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      Explore core exercise machines

       

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      Explore pull up bars

       

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      Explore barbells & weights

       

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      Explore Dumbells

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      Explore Bench Press

       

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      Explore Leg Training equipment

       

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      Explore Multi functional Home Gym

       

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      Click to Explore Stepper Platforms

       

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      Click to explore stepper equipment

       

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      Click to explore boxing equipment

       

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      Explore basketball hoops

       

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      Explore Soccer / Volleyball / Badminton Nets

       

      More Options for Walking Pads

       

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      Click to buy UREVO Double Shock Absorbent Walking Pad, 1-6km/h Quiet Under Desk Treadmill with Remote Control & LED Display, Compact Design Portable Treadmill for Home Office

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