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 these videos
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
Fish and seafood are good food sources of Omega-3, but this can be supplemented as well. It is reasonable to start with one capsule once a day with food and titrate up in consultation with a treating physician based upon biomarkers such as triglycerides, HDL, and hs-CRP in conjunction with lifestyle and dietary changes.
- Once to Twice a day dosage sufficient for most people
- Click to Explore Webber Naturals Omega-3 900 mg Triple Strength, 120 Clear Enteric No Fishy Aftertaste Softgels, Supports Cardiovascular Health and Brain Function
Vegan Option:
- This plant-based Omega-3 supplement is ideal for vegans, providing 300mg DHA and 150mg EPA derived from algae. The fresh mint flavor makes it a pleasant addition to your supplement regimen, supporting heart, eye, and brain health.
- Once to twice a day dosage is sufficient for most individuals
- Click to Explore Nature's Way NutraVege Plant-Based Omega-3 VeggieGels – Vegan-Friendly Omega-3 Supplement with 300mg DHA + 150mg EPA – Fresh Mint Flavour – Support Heart, Eyes, and Brain Function in Adults, 30 Softgels
Click to Read Scientific Study
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.
Prebiotic Fibre :
Nutrients which gut microbiome requires as food or 'prebiotics' include fibre ( soluble fibre, insoluble fibre, resistant starch etc ), plant polyphenols, omega 3 and plant proteins. While these can be obtained from diet, supplements can also provide these dietary nutrients . Fibre reduces cholesterol, reduces sugar, improves metabolism by feeding gut microbiome and provides satiety through bulking effects.
Dietary Sources: Whole grains, fruits, vegetables, legumes, and nuts. Green banana flour contains a high amount of resistant starch.
Click to buy on Amazon: Metamucil, Daily Psyllium Husk Powder Supplement
Click to read study demonstrating benefits of Green Banana Resistant Starch for Fatty Liver
Click to read study published in Science Direct
Click to read study published in Nutrition Journal
Herbal Supplements for Weight Loss and Insulin Resistance
Myo Inositol
Myo Inositol / Vitamin B8 has demonstrated benefits for reducing weight, reducing insulin resistance and improving fertility in PCOS
Click to read Study for Insulin Resistance
Click to read study for fertility in PCOS
Click to read study for Weight
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
Cholesterol Reduction:
Brand: PURICA Probiotic Cardio Formula, 30 Vegan Capsules - Digestive Balance & Immune System Boost - Dietary Supplement for Men & Women
Click to buy on Amazon-Canadian
Click to read study published in Cambridge University Press
Weight Loss:
Brand: Genestra Brands HMF Metabolic | Probiotic Formula
Click to buy on Amazon-Canadian
Click to read Scientific Study published in journal Nature
Brand: Metagenics - UltraFlora Control - 30 Capsules
Click to read Scientific study published in journal Lancet
Gut microbiome is modulated positively by
- Increased consumption of:
- Fermented Foods
- Fibre
- Plant proteins
- And reduced consumption of:
- Refined sugars
- Saturated Fats
- Ultra processed foods
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.
Click to Explore Purely Inspired Organic All In One - Vanilla-Canadian
Click to Explore Purely Inspired Organic All In One - Chocolate-Canadian
Reduce Muscle Loss in Females with PCOD / Peri - Post Menopause
Click to Explore BILL Soy Protein Isolate Powder 500g
Click to read Protein Leverage Hypothesis
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
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.
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Muscle
Collagen Powder: To Strengthen Connective Tissue
Collagen is a protein that provides structure to your skin, hair, and joints. As we age, our body's natural collagen production decreases, leading to wrinkles, sagging skin, and joint pain. Marine Collagen is superior to Bovine Collagen .Collagen Powder contains amino acids including Glycine, Proline, and Hydroxyproline, which further stimulate the production of Hyaluronic Acid enhancing skin hydration and elasticity.
Click to read Scientific Study for Skin Aging
Click to Read Scientific Study for Bones
Click to Read Scientific Study for Osteoarthritis
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'
Products which enable accountability by tracking progress
Activity Tracking Wearable
Wearable devices allow for easy tracking of daily steps and sleep quality.
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 Electrolytes for Cardio / HIIT Workouts
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 Explore Gatorade G Zero Powder Variety Pack - 40 count
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 wome. They have been shown to improve insulin sensitivity and reduce inflammation as well.
Dietary Sources: Soybeans, tofu, tempeh, soy milk, and edamame.
Click on links below to Explore
Click to Explore Natural Factors Soy Isoflavone Complex 50 mg-Canadian
Peri Menopause and Menopause
Herbal compounds including soy isoflavones and black cohosh aleviate symptoms of estrogen deficiency.
Click to Read Scientific Study for Diabetes
Click to Read Scientific Study for PCOS
Click to Read Scientific Study for bones
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
Example Patterns for Calorie Cycling for Body Recomp
Resistance Training 3-4 Consecutive Days a week eg Mon to Thurs
Monday & Wednesday: Upper body Push + Core Muscles
Tuesday & Thursday: Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
4-6 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Fri, Sat, Sun: Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Mon & Wed: 2 Sets each of Upper Body Pull and Core Exercises thrice a day before meals
Tues & Thurs: 2 Sets each of Upper Body Push and Lower Body thrice a day before meals
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Resistance Training 3-4 Non Consecutive Days a week eg Mon / Wed / Fri
Full body split can be done since there is 48hrs rest between sessions
Monday / Wednesday / Friday : Upper body Push + Core Muscles + Upper body Pull + Lower Body
6-12 Rep Range but up to 20 if prone to injury or frail
3-4 Sets per session of exercise with 2 minutes rest between Sets
Progressive Overload: Aim to increase volume ie either Reps or Weight every 1-2 weeks
Prioritise Protein intake and consume calories approx at maintanance
Tues / Thurs / Sat Cardio / Aerobic Exercises with Calories under 1000 kcal a day on these three days
'Exercise Snacks' at home
Home Resistance Training Exercise Snack:
Single Set of four compound full body exercises 3 times a day, 3-4 days a week ie on 'Anabolic Days'
Upper Body Pull: Pull Up / barbell / bicep curl / resistance band
Upper Body Push: Push Up
Core: Sit Up / Crunches / Plank / Ab roller
Lower Body: Squats / Stepper
Home Cardio Exercise Snacks:
10 minutes cardio before breakfast ( fasted zone 2 cardio )
10 minutes cardio after each meal 3 times a day
Walk / Eliptical / Stationary bike / skip rope / Zoomba etc
Benefits of Exercise
Although not mutually exclusive , exercise can be categorised into types which have distinct benefits.
Resistance Training: Gain muscle and burn more calories at rest
Aerobic Exercise / Cardio: Improve heart health and burn more calories during exercise
Non Exercise Activity: Burn more calories while not actively exercising
HIIT Exercises: Heart Health and Longevity
Plyometric Exercises: Best for Bone Strength
Isometric Exercises: Best for Blood Pressure and balance.
Active Sports: Heart health, longevity and bone strength
How much should you exercise? Minimum 1.5 hrs a week is recommended but this is a minimum.
I recommend dividing the week into alternate Muscle building and Fat losing days, 4 days of resistance exercise and 3 days for Cardio for instance, ideally alternating to give 48 hrs rest to the relevant muscle groups.
Exercise can be done in longer sessions at the gym for 45-60 minutes at a time or in the form of 'exercise snacks' at home e.g. 15 minute sessions thrice a day.
When doing resistance training one should aim to stimulate most target muscle groups over the group.
For example a person going to gym thrice a week would do a 'full body workout' while a person going six days a week may prefer a split doing different exercises alternate days, again in order to give 48 hrs rest to each muscle group for recovery.
Exercise snack at home should also aim to use compound exercises to stimulate multiple muscle groups simultanously.
Examples here are generic but it is natural that males may prefer to work more on upper body and females on lower body. From a metabolic point of view it doesnt make a difference, improving muscle to fat ratio is what matters to metabolism.
Note: Clients with brittle bones ie osteopenia or osteoporosis much exercise with a straight back posture at all times.
Example Exercise for these Splits :
Upper Body Push :
Push Ups
Above Shoulder Kettle Raise
Triceps Exercise with Resistance Bands
Click to Explore GoFit Power Loop Resistance Bands - Training Pack
Bench Press
Above Shoulder Dumbell Raise
UPPER BODY PULL
Pull Ups
Click to Explore GoFit Elevation Chip Up Station & Bar – No Screw At Home Door Frame Pull Up Bar
Dumbell and Kettle Ball Curls
Resistance Band Curls and Extensions
Click to Explore Extreme Pro Gym Set by GoFit
Barbell Curls
Core Exercises for Lower back and Abs
Ab Rolls
Rows
Lower Body
Leg Extensions and Flexions
Glute Exercises
Click to Explore GoFit Adjustable Ankle Weights
Cardio / Aerobic and Lower Body
Skip Rope
Click to Explore GoFit Beaded Jump Rope
Cycling
Walker
Lunges, Single Leg Squats, HIIT Workout
Increase Non Exercise Activity
Walking treadmill
Mini Eliptical
Under desk pedal
Click to buy Soozier Portable Mini Pedal Exercise Bike Indoor Cycle Fitness Arm Leg w/LCD Display
Increase Activity through Sports
Click to Explore Soozier 6.5'-10' Adjustable Portable Basketball Hoop System Stand Outdoor
