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 !
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.
Cronometer is an app on which
-you can log and track calorie intake, exercise, fasting etc
-you can connect devices for biometric tracking of weight, body fat percentage, blood pressure, waist circumference, step counts, sleep quality etc
-you can message Dr Rawat directly via App messaging function ( within 'discover' section of App )
-Dr Rawat will be able to see all of your data in real time.
In order to do this effectively it is important that you download the App from
It is recomended that you purchase the necessary devices in order to weigh food, estimate food volume when cooking, track body fat percentage, monitor step counts and sleep quality.
Once done, email Dr Rawat on [email protected] that that you would like to be tracked and ensure you clarify the email address you used when registering with Cronometer.
Once you are established as a tracked client, your account will automatically be upgraded to Cronometer Gold which have more advanced features including nutrition tracking , recipe saving and AI based food recommendations.
Send Dr Rawat a 'hello' message using the messaging section within 'discover' section of App. If this is not enabled then you may have to log off and log back into the App to enable it.
You will have this facility for the first month which also includes 8 Zoom Group Coaching sessions of one hour each. If you wish to continue with tracking into the second month, you will need to subscribe for onward tracking
https://www.healthgroupcoaching.com/subscribe
You can use the three dots bottom of right to connect devices to Cronometer. Attach your bio impedance scale and weigh yourself daily. Some devices can be connected directly while others will connect indirectly via native health app such as Apple Health or Android Health.
The following items are essential for successful tracking
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. -
Food Scale for Weighing of Food
- Click to Explore Display and Protective Tray, 5kg x 0.1 for Baking Cooking Meal Prep Parcel, Large Stainless Steel Weighing Platform
- Click to Explore NEXT-SHINE Digital Mini Pocket Size Kitchen Series Scale 500g Multi-Functional High Precision for Cooking Baking
- Click to explore RENPHO Food Scale, Kitchen Scale for Food Ounces and Grams, Smart Cooking and Coffee Scale with Timer, Nutritional Calculator for Keto, Macro, and Calorie with Smartphone App, White
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- Food Volume Estimation Cups and Spoons: Volume estimation is the second best option to guage calories after food weight measurement
Attaching biometric measuring devices for sleep, step, blood pressure monitoring etc will also improve the effectiveness of tracking and are excellent long term investments for your health
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Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
Click to Explore Apple Watch Series 10 [GPS 42mm] Smartwatch with Jet Black Aluminium Case with Ink Sport Loop. Fitness Tracker, ECG App, Always-On Retina Display, Water-Resistant
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Blood Pressure Monitor
Click to Explore A&D Medical Blood Pressure Machine with Bluetooth, Upper Arm Cuff (22-42 cm Range) Home BP Monitor, One Click Operation, Connects with A&D Heart Track App
Check your blood pressure weekly to keep tabs on cardiovascular health.
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Visual Food Volume Estimation
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
Initial Settings within Cronometer App:
If you need to lose belly fat, set speed of required weight loss at 1 lb per week or 0.45 kg / week
On this programme we treat calories consumed through exercise, non exercise activity and thermic effect of food as 'extras' or 'bonus'. This is calorie estimation is inherently inaccurate and we would rather under estimate calorific targets than over estimate. For this purpose
-mark yourself as 'sedentary' on the App
-untick the box for 'include exercise'
-untick the boxy for 'thermic effect of food'
-under settings for fasting enable 'ask to stop fast when adding food'
-within targets / macronutrient settings set up initial settings as 35 % protein / 35 % carbs / 30 % fats although this can be adjusted moving forwards
-under energy settings set weight loss target at 0.45 kg per week although this can be adjusted going forwards
Ensure that you input the following regularly
-Fasting
-Exercise
-Calorie intake
Provided that you have paired your devices, other parameters which will be collected automatically include
-body weight
-body fat percentage
-sleep
-step count
-Blood Pressure
Metabolic Disease can be reversed and requires a consistent effort to
-Reduce Fat Mass
-Increase Muscle Mass
-Improve Insulin Sensitivity
-Reset Gut Microbiome
-Reduce Inflammation
In order to achieve these goals we need
-Calorie Deficit
-Exercise
-Circadian Timed Feeding
-Dietary Changes
-Lifestyle Changes
The actions taken during the first month may seen excessive but are not required long term. Eventually once you become knowledgable this will become intuitive for you, however in the beginning it is highly recommend you motivate yourself for the first month to change your health course around.
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: $300
Ongoing Tracking Subscription from 2nd Month
Cronometer Tracking & Direct Messaging to discuss Biometrics and Blood Results
Cost: $100/month
Subscribe HereDisclaimer
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.