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 !
Program Overview
Metabolic Disease Reversal is possible and requires focus on five main pillars:
- Reduce Fat Mass
- Increase Muscle Mass
- Improve Insulin Sensitivity
- Optimise Gut Microbiome
- Reduce Chronic Inflammation
Five Levers to make changes are:
- Calorie Deficit
- Resistance Training
- Circadian Meal Timing
- Dietary Optimisation
- Lifestyle Optimisation
Ideal Characteristics of participants are
- Age between 25 & 55
- Diagnosed with Metabolic Dysfunction within the last 5 years
- Body mass index above 25 and / or waist circumference over 35 inches in women & over 40 inches in men.
- Willing to make changes to their diet, exercise, meal timing & supplement routines
- Comfortable with use of technology and Apps
Tracking these elements effectively will ensure you stay aligned with your health and wellness goals. Here’s how to get started, the equipment you’ll need, and steps for ongoing monitoring.
Step 1: Setting Up for Tracking
To track your progress, it’s essential to:
- Purchase Key Equipment: in order to track body fat percentage, calories, steps, activity, exercise, food weight, food volume, sleep etc
- Download Useful Apps: For tracking, logging, and weekly check-ins.
- Schedule Fasting Blood Tests: Conducted every three months in the early morning, these tests will provide insight into your metabolic health markers.
Recommended Equipment:
Click on Amazon Links to Purchase
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Smart Scale for Daily Weigh-ins
Track weight, body fat percentage, and BMI for accurate progress monitoring. -
Blood Pressure Monitor
Check your blood pressure weekly to keep tabs on cardiovascular health. -
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality. -
Food Scale for Nutritional Tracking
Helpful daily calorie tracking as well as for optional 5:2 Diet and 60-Hour Fasting Mimicking Diet Challenges. - Food Measuring Cups and Spoons: Volume estimation is the second best option to guage calories after food weight measurement
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Recommended App
Download these apps to sync with your devices and track your goals effectively:
- Cronometer: Features free barcode scanning and detailed nutrient breakdown. https://cronometer.com/
- Remember to sync Cronometer with your phones native health App ( Apple Health / Samsung Health etc ) and with any wearable devices ( Fitbit / Apple Watch etc )
Click to explore Fitbit watches & trackers on Amazon
Click to explore Samsung watches & trackers on Amazon
Click to explore Garmin trackers & watches on Amazon
Click to explore Apple Watches and Trackers on Amazon
Food can also be estimated visually using the following visual guide
One Thumb Nail is approx 5 mls / 5 grams / 1 Teaspoon
One Thumb is approx 15mls / 15 grams / 1 Tablespoon
Two Thumbs is approx 30 mls / 30 grams / 2 tablespoons
Cupped Palm is approx 60 mls / 60 grams / 1/4 Cup
Whole palm of hand is approx 75 mls / 75 grams
Half Fist is approx 125 mls / 125 grams / 1/2 Cups
Full Fist is appro 250 mls / 250 grams / Full Cup
Tracking Routine
Note that tracking is included for the 1st month along with 8 Zoom group coaching classes. For ongoing tracking after the first month clients will need to be subscribed to the ongoing tracking subscription.
Click to check subscription options
Once you are setup with Cronometer, email Dr Rawat MD on [email protected]
You can download the free Cronometer App. Once Dr Rawat MD adds you as a tracking client, you will be upgraded to a Cronometer Gold user automatically as a complementary benefit.
A variety of biometrics can be added to Cronometer including
-Calorie intake
-Exercise / Walking
-Weight / Waist Circumference / Body Fat percentage
-Fasting
- Biometrics including Blood Pressure, Heart Rate
- Sleep Data
You can connect your devices to Cronometer directly as well as indirectly via your native health app such as Apple Health or Samsung Health
All of your data will be visible to Dr Rawat MD on his dashboard.
You will also be able to Direct Message Dr Rawat MD using the browser version of the App. This is a secure end to end encrypted messaging option
Note that using 'Add Note' option pictures ( eg blood test results / progress pictures ) can be shared as well.
Quarterly Blood Test Checklist
Every three months, please arrange the following fasting blood tests and share the results both with your primary care physician and with Dr Rawat MD using the Cronometer 'add note' and direct messaging option. Clients who are regular patients of Dr Rawat MD may book a standard OHIP consultation for this.
The following fasting early morning blood test is recommended every three months:
Glucose, HBA1C, Creatinine ( eGFR ), Uric acid, Sodium, Potassium, ALT
Lipids, Albumin / Creatinine Ratio ( Urine )
CBC
TSH, Vitamin B12, Ferritin, CRP
Free Testosterone
Note: When part of Cronometer health metrics tracking, this information will be used solely to tailor your lifestyle advice (diet, exercise, supplements) and does not replace medical guidance. For ease of comparison, it is best to share the more recent previous blood result as well.
Also note that this is not meant to be a comprehensive screening check and is specific only to the goals on this programme. There are many other tests which could be considered in talks with your Physician. As an example Lipoprotein(a) is a blood test marker recommended to all adults once in their lifetime. This is because this is a genetically determined form of dangerous atherogenic cholesterol present in 20 % of the population which increases risk of heart disease significantly and is not affected by lifestyle factors ( and therefore does not fluctuate and does not need to be tracked ). In addition there may be other screening tests for cancer etc which you may wish to discuss with your Physician. The panel recommended here is purely for tracking progression / regression of Metabolic Dysfunction.
Tracking is explained further in the following Videos
Coaching and Tracking Subscription
Initial Coaching Month
The first month of coaching includes access to:
- Eight 1-hour Zoom coaching sessions
- Cronometer Tracking including Direct Messaging
Cost: $360
Ongoing Tracking Subscription from 2nd Month
Cronometer Tracking & Direct Messaging to discuss Biometrics and Blood Results
Cost: $120/month
Disclaimer
The information provided by Health Group Coaching is for educational purposes only and does not constitute medical advice. Always consult your primary care physician for medical guidance.