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 !
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
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
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.
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 )
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
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Brand: Culturelle Healthy Metabolism, Helps Maintain a Healthy Metabolism and Supports Good Health
Brand: Visbiome High Potency Probiotics, 112.5 Billion CFU Live, 60 Caps
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
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 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
CONFIDENT SPORTS - Creatine Powder - 100% Ultra-Pure Micronized Creatine Monohydrate - Pharmaceutical Grade Creatine – 125 Gram – 25 Servings
CONFIDENT SPORTS - Creatine Powder
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.
- Product: MentalFuel Marine Collagen Powder - 360 g Pure Hydrolyzed Marine Collagen Peptides Powder, Fish Collagen Peptides Powder Unflavoured, Sustainable
Click to buy on Amazon
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
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.
Click to explore Apple Watches and Trackers on Amazon
Click to explore Garmin trackers & watches on Amazon
Click to explore Fitbit watches & trackers on Amazon
Click to explore Samsung watches & trackers on Amazon
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.
Click to buy Gatorade Zero Berry Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack
Click to buy Gatorade Zero Glacier Freeze Electrolyte Beverage, 591 mL Bottles, 4 x 6 Pack
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.
Click to buy LIVIVA Low Carb Dried Shirataki Spaghetti Pasta (Pack of 6)
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.
Click to buy Walden Farms Chipotle Ranch Calorie Free Salad Dressing, 355 Grams
Click to buy Walden Farms Caesar Dressing, 355 Grams
Cick to buy Walden Farms Thousand Island Dressing
Click to buy Walden Farms Chocolate Syrup - 355ml Calorie Free
Click to buy Walden Farms Balsamic Flavoured Dressing
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
Click to buy Walden Farms Maple Walnut Syrup
Click to buy Walden Farms Honey Dijon Flavoured Dressing
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 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.
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
Click on links below to buy on Amazon
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.
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
Click to explore Instant Pots on Amazon
Click to explore Panasonic NUSC180B 2-in-1 Convection Steam Oven, Black
Click to explore Panasonic NNCD87KS 4-in-1 Combination Oven with Air Fry, Stainless Steel
Click to explore Hamilton Beach® Personal Blender with Travel Lid, 14 oz, Raspberry, 51131G
Click to explore Hamilton Beach Compact MultiBlend Blender/Chopper, Black, 52400
Exercise Devices which encourage regular activity
Click to buy TODO Mini Exercise Bike Pedal Exerciser with LCD Monitor for Leg and Arm Recovery
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Explore core exercise machines
Explore Leg Training equipment
Explore Multi functional Home Gym
Click to Explore Stepper Platforms
Click to explore stepper equipment
Click to explore boxing equipment
Explore Soccer / Volleyball / Badminton Nets
More Options for Walking Pads
Click to buy Sperax Walking Pad, 3 in 1 Under Desk Treadmill, Treadmills for Home