Gut Cleanse Group 4, Session 3

Good evening, good evening.

So, Parthen Parth Sarti, I think you can unmute yourself. So how is it going for you, Partha Sathi? Switch on your camera.

Yes, yeah, ma'am.

Yeah, going good, ma'am.

Okay, any changes you feel in yourself?

Uh, feeling somewhat lighter.

Okay, okay.

Anything else?

Um, mainly I am having this arthritis problem, autoimmune problem. Okay, so sometimes the pains are— yeah, sometimes I'm having these pains.

So have you seen any decrease in pains?

Uh, somewhat better, somewhat previously compared to that, uh, somewhat being lighter and somewhat energetic, more energetic.

Great. So this we will have to continue and I will discuss about RA with you in our consultation.

Yeah, yeah, sure, ma'am.

Thank you so much.

Yes, what more we can do, I'll let you know. What is your age?

Uh, 30 years.

30 years. And in your family, does anybody has autoimmune disease?

No, ma'am, no.

Nobody? No Hashimoto's, rheumatoid, lupus, nothing at all? So you are the first one to have it. When were you diagnosed with RA?

Uh, okay, uh, 2 months back only, ma'am.

2 months back only.

Yeah, first time I have IBS.

Oh, so IBS, since when did you have IBS?

Uh, from 1 year, past 1 year.

How was IBS diagnosed and why did it happen? When? Anything you know of?

Because of, uh, job and work stress, uh, that, that triggered me so much. Uh, I came to know that this is IBS, uh, flare-ups and downs. I know, uh, I have consulted so many gastro doctors.

So autoimmunity somehow has settled in.

Any— do you remember any time when you had really bad gut infection, loose motion, diarrhea, pain?

When?

Uh, before this program, I am having the flare-ups and downs, uh, in the gut, ma'am, leaky gut, and this problem is there.

Okay, so during this program, in the last 2 weeks, did you feel any relief in that?

Yeah, somewhat better, ma'am. I can see there is some changes in my gut.

Perfect, perfect. And we will just increase and Add more changes to this with every passing day.

Yeah, but only thing is I'm having too much thirsty and sometimes kind of diarrhea like that.

How much water are you drinking?

Drinking 2 liters, ma'am.

Increase a little more, plus add something to the water.

Okay, make some smoothies with yogurt or Add something because—

and second, drink water like you eat water.

Oh, okay, okay, right.

Don't gulp it down. Generally what we do is we drink half a liter of water in the morning when we just stand and we have had it.

Yeah, yeah.

So the body doesn't get time to, you know, really get hold of the water we have eaten— drank. And 64% to 67% of our body is water, right? Also get your sugar levels checked whenever you do your blood test. During consultation I will tell you what all blood tests we have to do.

Yeah, yeah, sure.

So there are two very common reasons of increased thirst. One is dehydration.

Yeah, right.

So less liquid intake. And second, of course, is, uh, sugar, pre-diabetes, diabetes.

Perfect.

Wait, I'm— I have reduced my weight from 58 to 50, ma'am.

Oh, when?

Uh, from past 1 year, ma'am.

In this program, when you started, what was your weight?

Around 50 kgs.

And now what is the weight?

50.

You have not gained, you have not lost. So do one, two things. One, increase fat in your diet.

Okay, okay.

So increase, add 2 tablespoons of coconut oil, 1 tablespoon of flaxseed oil. Okay, add few almonds.

Okay, some seeds, pumpkin seeds and watermelon seeds and sunflower seeds.

That's one. Second, how many hours are you fasting?

Uh, between, uh, morning breakfast and after that lunch and followed by dinner.

Dinner, what time do you have your dinner?

8, 8:30, ma'am.

And breakfast?

Breakfast around 9 in the morning. 9, 8:30 to 9 in between.

So 12, 12 and a half hours you are fasting. What you must do is add 2 snacks in between. So between breakfast and lunch, have a fruit.

Okay, ma'am.

And lunch and dinner, have some snacks. Uh, you can have khakra, dal ka khakra.

You can have some idli, something you must have in between your lunch and dinner, right? And more we can talk about, huh?

And this problem, this, uh, rheumatoid, it is somewhat disturbing, ma'am, so much.

I know, and you are very young. Don't worry, we'll talk about it in our consultation. At least we are better than before.

See, what happens is autoimmunity is a long-term thing, so it takes time to settle down. Don't worry, at least we are on the right track.

We are improving.

Yeah. Any other food items need to be avoided, ma'am, with autoimmune more?

No, no, you have to just continue with this. One way, you can have chicken and fish.

Okay, but many doctors told to avoid non-veg, ma'am, so that's what my confusion.

Chicken and fish you can have. Try having organic or good quality chicken and fish. No eggs.

No, I— vitamin D supplements, vitamin D and fish oil supplements, can I take that one, ma'am?

Oh yes. And we will talk about the supplements during the consultation. I will readjust that. Yes, thank you. You joined early and I also joined early, so we thought let me chat with you.

Yeah, it's great, ma'am. This is really helping us, ma'am, the group, which— thank you— through ourselves and well-being, ma'am.

Thank you, thank you, Parth Sathi. Perfect. Welcome everybody and good evening.

Good evening.

Yes, I like the energy. Very good. So can all of you clap for all of you?

So we must clap like this.

It is— it means we are activating our acupressure points.

Perfect.

Now this is the third class. And the clock down has started, right? Yes, so we are 12 of us here, not even half, but fine, we will start.

So anybody who wants to share some experience?

Where is Vandana?

Vandana? I can't see you. Yeah.

Yes, Vanna, how are you feeling?

I'm feeling good.

Any changes you see?

Uh, I'm okay. I'm energy-wise also I'm okay, no problems. Uh, only thing that I told you that this thing, I don't exactly have IBS, but I'm going to the toilet too many times.

And has the frequency decreased since you have started the program?

Uh, no, it hasn't decreased.

4 times.

4 times is too much. Just before I started this program, I had this stomach infection, so I had loose, very bad loose motions. It was not coming in control for a long time, so It has been like that for some time now, more than a month. So, right.

So, Vanna, you still might be having some infection because when the gut infection stay more than 3 to 5 days, it takes a longer time to eliminate all that.

Yeah, yeah, right.

Just focus on your diet.

Okay.

And stay in the no stress zone.

Yeah.

Very important, right? So today, you know, before I take your feedback, I'm going to talk about the third week diet because for some reason there was a lot of confusion last week.

Yeah, yeah.

And there was no reason to be confused, at least as per me. The diet remains same all three weeks.

Okay.

The only thing is The more we have followed this diet, the cleaner our gut becomes. Yeah, and that's the reason the gut cleansing potency increases week on week, right?

You have to avoid foods which are in the avoid list. You have to eat foods which are in the eat list, right? One thing I want all of you to do this week is Introduce probiotics if you can.

So introduce curd, introduce chaj, introduce kanji if you can make it with gajar and beetroot. Yeah, yeah.

And see if your symptoms become worse. Anybody who will have bad fungal infection— see, the problem with gut is We have tests which we can do, and now luckily we are getting gut microbiome tested in India also, which is at one-third the price which we used to spend before while sending our samples to US, right? But still, you know, we have to be very alert to the symptoms or the way we feel. So introduce probiotic foods 2 or 3 times a day for next 3 days. And see if your symptoms aggravate.

If your symptoms worsen, stop the probiotic foods, right?

And we will talk about it during our consultation or in the next class. Yes, Lalitha?

Doctor, we already were having curds and chaas, right? Right from the beginning?

Not— yes, yes, yes. Not everybody was having it 2 to 3 times a day.

Once a day, that was fine, correct?

Yeah, yeah, yeah.

Okay, I—

okay, so increase the amount. Okay, okay, perfect.

Anybody who wants to— wants to share something?

Um, Doctor, I would like to share my episode, what happened. Yes, I was doing absolutely fine as far as the diet was concerned. I was avoiding all that had to be avoided. Uh, having done all that, my Gas problem had not gone completely. It had perhaps reduced, but it was still there. And then this entire episode of nose bleeding happened, and I was admitted and all of that. Now, in, in this whole episode, two things have happened. I had gone off sugar medication one year back, and I was trying to control my blood sugar levels through lifestyle only, that is exercise and diet. And I wasn't completely successful, but I wasn't doing too bad. My, my blood sugar fasting used to be anything between 120 and 140. Which was not correct absolutely, but not, you know, so anyway, these guys in the hospital, when they did my HbA1c, it was 8.2, and they put me on medication immediately. So that's one change. And I never used to have BP issues, and perhaps because of the stress of so much of bleeding, my BP was very high. So they put me on BP medicines also. So I've gone and started having a whole lot of medicines now thanks to this episode. And they've also put me on Septum because it was a wound in the nose.

Yeah.

So I was a little worried about that Septum messing up with my gut.

Yeah.

Because here I'm trying to cleanse my gut and then again I'm putting antibiotics.

Yes. So, so Lalitha, one is that because your sugar was not controlled when your fasting was between 120-140 and your HbA1c coming 8+ means your TP was even worse. Right, which you were not checking. Now when you are a diabetic, your chances of heart disease increase by 70%.

Right, my ECG did show some abnormality.

So you're— you having BP is not a surprise.

Okay, right, just that you were not monitoring it.

Right, right, right.

Third, your statement that your acidity has improved but not gone completely.

Right.

This also tells me either you have SIBO or you have—

this is in the small intestine—

bacterial infection, overgrowth.

Okay.

Right.

And when we have that, then it takes a long time to heal that.

Okay.

Because small intestine is as big as a basketball court.

Right, right.

And it does not have many bacteria otherwise.

Okay, large intestine is the place which has most of it, right?

But because of your gerd or some reflux disorder or whatever, if it enters small intestine, it takes time.

Okay, I didn't really have a reflux problem, I had a gas problem.

So see, it's very difficult to tell what might have led to that.

So just following this diet, it will eventually go, is that—

No. No, just following this diet will help you decrease your symptoms.

If it is SIBO, it will have to be treated completely with antibiotics if required, fungal.

So a full workup will have to be done like we do for cardiac health.

The same we will have to do for gut health.

Okay, so is there some test to find out whether I have—

Yes, yes.

Okay, all right.

Yeah, so in the consultation which we'll do in the end, I will guide you what all you can do. The only thing I want to tell you, Lalitha, is don't panic, don't worry. But yes, you have to do a lot of work on your health, because what I heard from you is your intent to heal yourself and be without medicines.

Yes, yes, right.

Yes, the amount of work you have to do for that.

Yes, you must exercise. Yes, you must know that.

Yes, because right now You know, it is sounding as if you don't know the whole gravity of how much work you have to do for it. It is doable. You must definitely aim for it, for living a medicine-free life, right? But it will need more effort. And the last thing, your antibiotic stuff. Yes, antibiotic is going to topsy-turvy your gut.

How can I minimize the ill effect?

Right, so you can start with the probiotic. Okay, that's a good probiotic, and you have to take it 2 hours away from the antibiotic. After the antibiotic, 2 hours after, 2 hours after.

Please, I'll start that.

So you can start that because you can't do anything about that.

Yes, but good to see you back, and don't worry.

Thank you.

We are there to help you, to make you medicine-free.

Thank you, thank you.

But we have to do it the right way.

Yeah, right, right.

Yes.

Anybody else who wants to share something? Perfect.

So yeah, hello Pooja.

Hi ma'am. Yes, ma'am, I just wanted to know, like, I am getting during this phase, I am getting my BP fluctuation and hyperacidity. I find acidic reflux although I'm on gluten-free diet. I'm getting that acid refluxes. It was like a GERD kind of thing, and mood swings are at peak. It could be hormonal, I'm not saying, but it's at peak, like depression.

During this phase, the only cheat was my cough syrup for initial 4 days.

Rest, I'm on gluten-free, sugar-free, everything.

Yeah, but no, no, no, no, no. But the point is, you were on a cough syrup. Why? Because you had some infection.

I was— I, I think I wrote in group also, I was having flu, right?

So what happens? Yes. So whenever you are— you have flu, any infection, GERD increases, your gut deteriorates. Okay, because we are observing everything now.

Yes.

Second is because our gut is getting cleaner, we are feeling also more than before.

Definitely.

I, I do this one-to-one also, so I exactly know.

And what about, ma'am, BP fluctuation?

How is your sugar and what is your weight?

Ma'am, sugar levels are my— okay, I like— I'm not diabetic, not even a pre-diabetic. I— my HbA1c is always 5.2 or 5.1. And, uh, and my weight, yes, I wanted to lose. It's 79 to 80 kgs.

So basically, the weight scale is also not moving because of flu.

And you are, you know, yes, it really gets us stuck. It takes a long time to get that out of our system. Fluctuating BP is linked to insulin resistance in a lot of cases. And again, high weight, insulin resistance, during prescription, make a note of it. I will advise fasting insulin and PP insulin for you. Okay. Okay. Once we know the reason, it becomes easier for us to control it. One thing more, which you should do is Try and add one, uh, cap, that is 5 ml of apple cider vinegar between your meals.

Okay, I used to take earlier, but now with your plan I'm not taking.

Ha! So start, try taking it.

Okay, ma'am.

Take very small amount in the beginning because by chance if you have ulcer, it will make it very bad.

Okay.

If you don't have ulcers, you will feel better, and if you feel better, then we can actually help you improve faster with some supplements. Yes.

Should I also do— should I also start that?

No, Lalitha.

No?

Okay, not right now. Okay. All right.

Yeah, you've just come out.

Just follow this simple diet, okay?

And we will talk about it after 10 days whenever we have our consultation. Anybody else who wants to say something?

Can I start taking whey protein concentrate?

Whey protein concentrate to gain the weight.

I want to gain weight.

Yeah, yeah. So it will be better if you take protein which is whey-free. So rice protein or pea protein.

Okay, okay.

Right, because whey is not to be taken during this program.

Yes, after this program you can add it.

Okay, okay.

And whenever you add it, add a concentrate, that is better.

Okay, so I will not take anything else other than my regular food now. So after the program is over, I'll take— I'll start taking this way.

Yes, yes. Otherwise, if you write in the group, no, my office can send you a whey-free protein also.

But otherwise, wait for a week and start with whey concentrate then. Yeah, yeah, yes, yes.

But till then, Ravi, do increase some fats in your diet.

Yeah, what is to be done? What is to be increased?

Coconut oil, almonds, flaxseed oil.

Yeah, the coconut and almond I'm using.

How much?

No, almonds every day, around 2 to 6 almonds every day.

Coconut oil, how much?

Coconut oil, only 1 spoon, that's all.

That's not doing any good justice to you.

Yeah, add 5 to 6 tablespoons over the day.

Okay. Right.

And also eat every 2 hours.

I can take this coconut oil anytime?

Yeah, anytime.

Anytime.

Just put it on to your mouth and just drink it.

Yeah, yeah, that's right.

Yes. Anybody else?

Yeah, Rishi.

Doctor, last Friday we had an unfortunate incident where my wife's cousin expired and I had to actually drive, you know, mid-morning, and we barely slept. So while I tried to maintain, you know, and stay, you know, you don't have a choice over there. You can't be choosy when you're at such a place. I did maintain the diet, but there are 2-3 instances where I had to, you know, take black coffee without milk because just to keep driving 16 hours, 14 hours by road. So that's the only thing I was— I mean, I did not have a choice. I couldn't think of anything else. So I don't know how much damage that has done to whatever we have been avoiding.

Black coffee without milk is good, actually.

Okay, right.

Yeah, and with coconut oil, I advise it to a lot of my patients. It helps. Anything else which you did?

Uh, no, I think, you know, probably 99 to 100% it's been gluten-free. So at one point of time, I don't have a choice, I did eat, I think, a makki ka roti. That was also a single one. And apart from that, I don't think we've done anything else on the, on the—

Perfect. So makki ka roti is also fine. That's also gluten-free. It only adds to your weight. That is the reason I tell most of you to avoid it.

So that's the only thing. So I should not bother much about the coffee?

No, no, no, you don't have to bother much.

Yeah, that's, that's about it, right?

And I'm extremely sorry to hear about the loss.

That's okay. It was a— she was very young, 43, so just— it was a terrible loss. So just got back.

Sad. Yeah.

Thank you.

Thank you. Anybody else who wants to ask something?

Uh, Yet as if, like, you know, uh, in the initial it was been said that we will be feeling very energetic. There would be a drop in energy and, uh, subsequently there would be the rise. But it's been, uh, 15 days kind of a thing, but yet I'm not able to find that very energetic. I'm like, you know, till this time also I am very dull.

So, Gogia, How were you before you started the program?

When it is, uh, exactly like if you say, there is no much of change. That is what I could figure it out. Like my, uh, the energy level which I was been having earlier, I'm having the same thing, right?

But any symptoms you had before this other than energy loss?

It was, ma'am, uh, like I had this gastric issue which has been a recover, uh, like it was been recovered, but then I had that antibiotics and which I thought that it is a very routine thing and I didn't mention you, but subsequently you asked me to take VSL-3 and before that I could lose 1 kg of weight, but then subsequently by starting this antibiotics and all that again like I gained the weight and then now I'm not able to lose. Or even if, like, you know, my weight is— today I'll decrease the weight, next day again it will be a gain of the same what I would have. So I'm just playing with, you know, with 1 kg of weight.

So when did you have your antibiotics?

I had it last week. We started on Tuesday and I started my antibiotics, I think, on Friday or Saturday.

So when we take antibiotics, our gut microbiome totally goes for a toss. Okay, it takes 2 to 3 weeks to recover provided we keep taking regular probiotics and good diet, right? So, and I don't know how much infection you had because you were given antibiotics, so I'm sure infection was there.

It is just, you know, my— this buccal Since it is like getting squeezed in between my teeth and then it has that pus and all development, the pain, swelling, and that's it.

So, right, so pus development, when you say it means infection, right? And our gut microbiome is completely connected to oral microbiome. Anything in our oral cavity, in our nasal cavity, in our vagina, in any open spaces, in our esophagus, affects our gut, right? So, Gogiya, wait for a week more because unfort— this is unfortunate that, you know, we've had to have an antibiotic course in between. Okay, if this will still, you know, you will not feel energetic, I will tell you to continue without introducing foods for a week or 2 weeks more because we did it for 5 days, then you went on antibiotics. At least for 5 days you would have taken antibiotic 4 to 5 days, right? So 10 days almost gone on that. Okay, now we have to do 2 to 3 weeks of cleansing up of our body to get it back, right? The only good thing is that when we are on this diet, the loss or the impact which the antibiotic makes is lesser because we are not irritating our gut again and again with the irritating foods, right? And I'm sure you will feel improved energy. Any idea on your vitamin D and B12 levels?

I have done it long back.

What was it then?

At that point of time, it was normal.

And how much?

No, I don't recollect. I'll just message it in the group, like how it was.

Because you know vitamin B12 has to be between 500 to 600 and D has to be between 70— 50 to 70. Normal ranges start at very low levels.

But ma'am, as of like, that won't be of use because I have done it long back.

You get to know what was your gut health then. But otherwise, we will do it again when we talk in our consultation. We will talk about it again.

But ma'am, since 2 days, you know, even like the craving for the routine food has developed, which I never had it in this many days. But since 2 days, I don't know, like, you know, I'm saying that, okay, fine, whatever, I want to eat something.

Gut microbiome has shifted, and we know now whatever we crave for, we don't crave for it. Our bacteria crave for it because we have 1 trillion of them in our gut, right? So this craving also is telling me that we are getting deficient on things. So what are the type of foods you are craving, sugar or salt?

No, ma'am, as of like, it is nothing so very specific that I want to eat the mitha or I wanted to eat salt, or it is just that I want to eat something apart from what I've been eating. Just, I want to go out of the track. It is nothing that, you know, any specific taste.

So whenever we— our gut microbiome gets disturbed, no, this happens. If you will be able to control it for 2 to 3 days, you will not feel this. So 2 to 3 days, make sure that you always have something handy to drink with you, right? So what all you can drink, you can have pudina and dhaniaki chutney added one spoon in water and keep it with you. You can have cinnamon water with you, ajwain water, jeera water. You can have some good smoothie with you, but have it readily available. Before your craving increases, you should be able to fulfill that urge to eat or drink something. And because you're wanting to lose weight, rather than eat, drink.

And, um, the constipation aspect Effect also, like, you know, uh, it is like though I am taking the Isabgol, I feel that I would— I am towards the constipation, which I was not being having earlier.

So one is stop Isabgol. So constipation is something I wanted to talk today because in this group there are a lot of people who are constipated, right? So see, constipation is not a small problem and it is not something Constipation is telling us that our intestinal mobility is not fair, one. Second, our food does not maybe have enough fiber, and fiber is of two types: soluble and insoluble. And insoluble works on the gut health. So all those who feel constipated after a sub-goal means they have gut dysbiosis, that is imbalance of the gut microbiome. Microbiome. So you definitely have gut dysbiosis, Gogia, because you've been on antibiotic course. So Isubgol will not help you in this. Second thing, so, but for 60-70% people, Isubgol or Triphala does help very beautifully in early stages of constipation. The second thing which helps is coconut oil early morning. It lubricates our intestine and it helps with motility and therefore with constipation. The third very critical reason of constipation is your less T3, that is thyroid hormone.

So, you know, a lot of you might have TSH of 2, 3, 1 also, but if you check your free T3, not the total T3, which generally blood tests when we do, they offer it. If you check your free T3 and it is not at your upper range For example, the range of that lab is 1.5 to 3.6, and your T3 is 1.8.

It will affect your gut mobility.

It has to be 3+ for your gut mobility to be good, right?

Now, that is something I cannot give you in this group till I get you tested and, you know, find it out for you that if— is thyroid making that problem?

Yeah, so they're multi—

and then if you— we have any parasitic infections, any other infections, we've stopped sugar and all. So if sugar, lactose was the cause of constipation, that would go away with this diet plan. And in about huge amount of patients, about 40-50% patients, gluten, sweets, and lactose are the cause of constipation. So for those 50, this diet plan will help you get over constipation, especially we have increased water intake and we've added fiber also. But for the remaining 50 where the cause is low intestinal mobility, thyroid not functioning at its optimum, right, gut dysbiosis, we will have to do other things for constipation. So please, gluten properly avoid, lactose properly avoid. Sugar avoid, symptoms, please introduce 2 teaspoons of sugar. And no, fungal infection, yeast infection, you are not able to stay without sugar.

We will talk about that in the consultation individually because then that's a one-to-one discussion, right?

For thyroid and all Have— please wait, I will check your reports or advise you what to get tested and then check your reports, and we will work on that then separately.

But basics rule, right?

Anybody who has constipation and wants to ask me a question, yeah, please go.

Yeah, means I have to stop and instead I have to take anything else, or coconut oil in the morning. That is the, uh, that is the coconut oil, or have to put it in with water, or like you can take plain coconut oil also.

You can put it in water and drink also. You should add 1 fig and 1 apple a day. It has good amount of both soluble and insoluble fiber, and therefore, you know, um, that might suit you better.

Figs are allowed.

Not allowed, but for her case I'm adding it because she has other problems. For others, we should avoid it.

Ma'am, as you mentioned, what are the cravings, whether it's a sweet or salt? As I am having craving for sweet from last 3-4 days, I'm literally craving for sweets. So I don't know.

Yeah, yeah.

So that tells me that there is a probability of fungal infection.

Never, never in my life. Never, never.

Okay, but this is telling me something like, you know, that, uh, this is it. Try and avoid it. 2-3 days, we should be able to settle.

If you still want to have something, have sweet Sweet potato that I'm having in bulk.

No, dear, you should also add sweet potato in your diet. That's another amazing fiber. Now, two types of fiber which are very good, which all of you can add.

One is raw papaya and raw banana.

And second, what you can add is starch.

Potato starch, that's also very good for a lot of patients.

So you can try that too. But yeah, if you guys can get it, try and add those two foods this week and see how that affects you.

But when we are having autoimmune, uh, Uh, like autoimmune disease we have, then can we add the sallow starch?

Yeah, yeah, potato starch you can add, but preferably first add this kachapapita and kachakela. Okay, with raw banana you can make either sabzi or you can make tikis which come out very tasty. And raw papaya vegetable is very yummy. Yeah, you must try it once at least during this program, right? Okay, so I'm going to talk about weight today. Are you guys ready? Yes. Perfect, because a lot of us are trying to lose weight or gain weight, so I want to show you What we should be doing for weight.

Perfect.

Yes. Can you see my slides?

Yes. Okay. Um, yes, perfect.

So when we are on an elimination diet, what is it that we should to lose weight. We will talk about losing weight first and then gaining weight, right? See, to lose weight, first very critical thing is avoiding all foods which irritate our gut, because the moment the gut gets irritated, what happens is there is bloating, there is gas, weight increases.

So Very important that we do that.

Second is we avoid some foods which are high glycemic index foods. For example, grapes. For example, potato, arbi, makki ka atta. So these are the foods we avoid if we have to lose weight, which means if you have to gain weight, you have to eat these foods.

Right now, I had shared a video on reading food labels.

We had played a game on food labels.

So we all know more than what this slide is saying.

We have to avoid processed foods.

We have to make sure that we read food labels beyond reading only gluten-free.

So what happens is that when we damage our gut, we also disrupt our hormones. And what are the hormones which play a role in weight loss?

Thyroid hormone, insulin hormone, and cortisol hormone, which means stress hormone.

Any of these three hormones, when goes in imbalance, our weight increases. So we have to heal our gut and then make sure our hormones get balanced.

Second, we stress our immune system when our gut is unhealthy.

Why? Because 70% of our immune system in a— in a— is in our gut. That is again when we start gaining weight, right?

So simple way to lose weight is Eat fresh whole foods.

No processed food, no sugar, no gluten, no dairy, no peanuts, no oranges for some time. But what more we can do? Remember, we have discussed about the water protocol and followed it, and we have to follow it for all 21 days, right?

Why?

Because that helps us detoxify. Second, when we don't eat foods which irritate us, inflammation decreases, and that also helps us to detoxify. So when we detoxify, of course we lose weight. And one very, very critical thing which we started from the first week, and this week If we are aiming to lose weight, we have to come to 16 hours of intermittent fasting. How many hours?

16.

Yes. So how many of us have reached 16 hours of intermittent fasting?

I have.

Okay, very good. Gogia, you must try 16 hours of intermittent fasting. It is going to help you clean your gut and get your antibiotics off the system faster, right? And we know that during fasting time, we can drink green juices, we can drink waters, we can drink green tea, right? So this week, friends, all of you who are wanting to lose weight, 16 hours.

And all of you are wanting to gain weight, You have to fast for 12 hours because it helps in gut healing, and you have to eat every 2 hours.

People who are wanting to gain weight, people who are wanting to lose weight, 3 meals a day, nothing in between, and 16 hours of fasting. And this is not—

is easily doable, so don't think you will not be able to do it.

And friends, one more thing. I don't know, a lot of us think that, you know, we have to cook fresh food every time, and that is the reason our work, our cooking work, really increases because we have to eat different things. Kids and husbands and spouses have to eat different things, right? There is no harm if you eat the same vegetable in lunch and in dinner. Don't get yourself stressed.

Make sure that over the week you eat 7 different vegetables or 14 different vegetables, because the variety of food you will have, the more, you know, the microbiome will develop. So variety is important, but if we are not getting time, if it's getting too much of work You— we can add variety, you know, on different days.

So all 7 days, cook 2 different vegetables in the morning, eat it 3 times a day, and you are good, right? Don't worry too much about making different things in all different meals.

You can eat it with different combination. In lunch, you can have it with a millet chapati or a dosa.

And in dinner, you can have it without anything. With a bowl of soup, you can have the same vegetable. You can cook soup one day and you can eat it on 2 or 3 consecutive days. Now the weather is good, it doesn't get rot. And you can keep adding some different spices every day so that it tastes different, right? So we have to use tricks to make it simple because we don't have to get into the stress zone.

That is extremely, extremely, extremely important, right?

Perfect. So start well hydrated in the morning. So drink plain water, drink lemon water, drink aloe vera juice, drink methi water, then drink vegetable juice. If you find making vegetable juice is difficult, just add 1 teaspoon of dhania pudina chutney in your water and drink that. It is yummy, it is tasty, and it doesn't take any time because I make chutney once a week and it sustains me the whole week. So you can do that too. If you are on weight loss, you can start your meal with a bowl of fruit, fruits. And if you feel hungry, please feel free to choose oats and all. I will shared a diet plan also for people who want to follow the diet plan exactly.

Add flaxseeds on your smoothies or on your dal or stuff like that.

It is very amazing. It is very good for detoxification, for metabolism. Do that.

And when you are hungry, do munch on almonds and coconut slices.

Coconut— never buy coconut water without that malai. That malai is filling, nourishing, awesome for your gut.

Enjoy it, eat it, right?

And you will be good. High GI foods, as I told you, avoid potato, arbi, lychee, mangoes. A banana, if you have, have half a banana. But remember, raw banana is low glycemic index food. Its glycemic index increases only when banana becomes ripe. And friends, interestingly, go on Google, find the GI of the food, learn that art, because you know there are hundreds of food items So I try and make this program very simple, but because of the food items and the changes, you know, when you eat raw banana it is different, when you eat ripe banana it is different, when you eat it in a smoothie it is different, when you eat it without a smoothie it is different. So it is very difficult to fit all that information. It will take years to share all of that. So start doing some Google work. Some things are given good on Google and second, have your questions ready because I am happy to answer with whatever I've learned with my experience. Exercise. How many of you are exercising?

One thing I missed.

Very good, very good. So I think we can clap for both of them.

I'm doing.

I also exercise.

I'm doing.

Oh, very nice. One thing I missed when I was talking about constipation: if you don't exercise, constipation will stick to you. Exercising for 30 minutes, 5 days a week is exceptionally critical for good health.

And also, if you feel constipated, please exercise.

Do some jogging, do some jumping. Let your abdomen move and it will help you with constipation, with your gut health, with your normal health, with your hormones, with your moods. Please don't, don't, don't miss this, right?

And please make note of the exercise or game for this week.

Are you ready, guys?

Yes.

Perfect.

So you all have a pen and paper? Yes.

And Uma ji, will you become the leader for this week, making sure everybody does this exercise and shares it in the group?

Okay, good.

Thank you for your help.

The exercise is you have to write all your worries, your anxieties, your reasons of stress on a piece of paper and post it. The more you write, the better it gets.

You know, no, third week was all about emotional stress.

Remember, staying in no stress zone means you have to let go all the past. Yes. And I think that is one of the most difficult things we find to do.

Please take the paper out.

Don't worry if it takes you 4 pages to fill it, or 6 pages.

More is better.

Just, you know, vomit out everything. Remember, in this group, nobody is going to judge you.

Nobody is going to ask you anything. Nobody is going to question you. All of us are sailing in the same boat. You know, when I was young, I am from a Punjabi family. I could never understand it then, right? But after my marriage, I do understand it very well. We all are almost same.

It just depends How we gel together, you know, how much effort we make.

So what I'm trying to tell you is don't shy away, don't worry what will people think. Write it the way you want. Think as if you are vomiting out all your emotions.

Remember, until and unless you do this—

and why I've kept it this in the third week is because now I know you are set with the diet. Successful karna hai. And that's again your choice.

You are your own boss, right?

You have to vomit every negative thought which has come to your mind in the last 15 days, or anything which is lingering from olden days. So, Parth Sarti, you have to vomit out all what was stressful in your job.

Yeah, I don't know you've done it before or not, but every time I do this exercise, I benefit, right?

So please, and Uma ji, you are the boss. I need all 30 answers in the group before next Tuesday.

Okay, right.

Thank you. And thank you for your support, Uma ji.

Thanks, welcome.

Thank you, ji. Another very, very important thing: how many of you are sleeping 8 hours?

I sleep 8 hours.

Very good. How many?

I sleep 8 hours.

Yeah, so if you are not sleeping for 8 hours, the leptin hormone will decrease. You will feel more hungry, more agitated. And there is no way you can lose weight.

Doctor, does this have to be in one stretch, 8 hours, or can it be 6 hours and 2 hours separate?

It can be 6 hours and 2 hours. Preferable is 7 hours and 1 hour, right?

Okay, right.

But very important is it has to be sound sleep without thoughts, right? Very relaxed sleep. Unless we are sleeping well So see, weight is just a thing to tell us something is there which is not right, right?

Make sure that you are sleeping well.

So eat it in— eat in the 8-hour window. Start your meal early morning with some green juice and then with some fruit. Or some probiotic-rich food. 30 minutes of exercise is mandatory. Meditation and laughter for 10 minutes every day. If you think laughter comes difficultly, go on my channel Food, Medicine, and Lies. There is session on cortisol where I've made people laugh. Check that out. I think session 2 and session 5 will have laughter yoga there. Note the timings, watch it every day and laugh out loud. And daily 8 hours of sleep is exceptionally important, right? Do that. And thank you very much for your patient hearing. Yes, and I am open to questions. We have 12 minutes. I would want to take 2 minutes to do laughter yoga with you in the end. So 10 minutes, please raise your hand, unmute yourself, and ask your questions.

Doctor, may I?

Yes.

Okay, uh, you know my recent episode. My question is, with all this, my sugar not being under control, can I still have coconut oil in the morning?

You can have coconut oil in the morning.

Okay.

Don't take too much of coconut water, limited to 2 times a week.

And half coconut oil, you can—

oh, very good for your sugar. It will help you control your sugar.

Okay, so number 2, this intermittent fasting has been a failure with me because one day I couldn't sleep. I knew I shouldn't eat, so I said I will not eat, and I didn't sleep till 1:30 at night. Then I got up and ate my nuts just to keep— just to be able to go to sleep. So what does one do when one is very hungry at about 10:30, 11, or 12?

The point is, how much did you eat in dinner? If you are having only soup, you have to spend 30 minutes to drink that soup. Okay, if you are not spending 30 minutes, means you are not taking the right quantity. It is not about eating less, my friends. It is about eating right.

Okay, ma'am, one last thing can I ask?

Yes, please, Ranpreet.

Uh, yeah, actually, Ranpreet is my husband's name.

I'm okay.

I could see that, right?

So yeah, yeah, so, ma'am, uh, since As you are already aware, my problem was constipation and acute, uh, uh, urticaria. So I was on a gluten-free diet before this also. Only post, uh, this diet has, uh, you know, with this diet I've stopped, uh, lactose and the sugar. And, um, it is very unfortunate, but, you know, uh, I was on laxatives for so long on a homeopathic doctor and all. So just before your, uh, before I started your diet, uh, I was introduced to a new medicine by the doctor, so probably that triggered, or what triggered, I don't know. But I was in a very bad state. Like, the constipation was just— I mean, it was— nothing was working. No laxative, nothing. My appetite had gone completely, and a lot of stress. So I know I'm not blaming the diet. I know the best diet has been given to me. So, you know, can anything else be added to this?

I will suggest that we speak tomorrow instead of your consultation being in the 4th week. Okay, let's do it tomorrow. I will want to understand you a bit more. I will want to look at the medicines you are taking. What was the new medicine which was introduced? Because we still have 2 weeks of the program and I will love to tell you exactly what we need to do in these 2 weeks.

Perfect. So should I just—

tomorrow you have a number of my office, 98910.

Yeah, I do have 9.

Just call her, she will take a free slot in between, and we will connect on Zoom.

Perfect. Okay, I'll call up tomorrow, 10, 10 in the morning.

Yeah, you can call her between 9 and 6, she will look at the free slot and let you know. But tomorrow We will talk, definitely. Doctor, can you give the number again?

Because I need to get the coconut oil from your office.

Yeah, 98910—

98910-48999.

48999.

Thanks, Doc. Okay, thank you. Anybody else who thinks there was one more girl whom I I was wanting to speak to before rather than in the end. I'm forgetting her name, ma'am.

Probably it was me only. Uh, my name is Karnit. K-A-R-N-I-T.

Yes, Karnit. Yes, and I was wanting to reach out to you, but somehow because of the busy schedule, it missed my— this thing. Thank you, Karnit. So we speak tomorrow, definitely.

My pictures have already been shared.

I know, I will ask for all the details from you. We need to speak tomorrow. We will speak.

Okay, sure.

Yeah, any other—

yes, any other questions?

Last time I told you, I'm getting burps, and I wanted sweet finally. Okay, so what test should I go for?

Let's talk in detail and then once only I will tell you what test we need to do.

But Ratko, start having a date or a fig before sleeping.

This fig is already a fruit, dry fruit, so we should have it.

In fact, it's sugary. I actually Okay, perfect.

So we have some questions which were filled in the form.

One, one question: this synonym also adds up to the constipation?

No, it doesn't.

It shows I had tried like 2-3 years back to add it in my green tea, but with that cinnamon powder I I develop— at that point of time I developed constipation. So now I'm so—

you will know it.

Uh, just a minute, I'll take these questions first which came in the group. Severe lower abdomen pain and belching issues. Shri Ramji, Shri Ramji, we might have to do a detox for you an antiparasitic for you then. Consultation delayed, incomplete bowels, I remember. So take a Zentel tab and Eno fruit salt. Okay, so I will talk about this, Shri Ramji, with you. Vandana, potatoes and bananas cause weight gain. Kachakela is good, it doesn't cause weight gain. Please add that, Vandana. Many times, 3 times in the morning, once in the afternoon or night. It is not due to Aesop Gold.

It is, uh, please continue having Aesop Gold.

That will only help you. Vanna, it is because of your old infection. It will settle down, don't worry. Anita says sweet potato is very safe for diabetics. Right. Any specification for weight loss? Today we have discussed weight loss. After eating my meal, I start sweating. Riya Thakur, after long gap it happens, and normally also. In last meeting you said not to sleep, but I have habit from years to sleep in daytime. Constipation has not solved, right? So, Riya, then you can divide your sleep 7 hours at night and 1 hour in the afternoon. The only reason why we say not to sleep in the afternoon is if we sleep for longer time, then we are not able to sleep properly at night.

Okay.

Do you add a lot of spices in your diet, Ria? Green chili, red chili, black pepper?

Red chili is there. Sometimes green chili.

Avoid chilies in your diet and then let me know if your sweating settles. No chilies, Ria. At least try it for this one week and let's see. Ravi Ji, I think we discussed weight gain also today. Eat every 2 hours. And add some fat and protein in your diet. Does intermittent fasting cause constipation? No, Varsha. Varsha, we will have to check your insulin. Also make sure that your dinner is good.

Feeling sleepy most of the time?

Vinita, get your fasting insulin checked. You will feel good. Giving my children, Kaya children, for constipation after completely bloated.

So, Venita, completely bloated because maybe your body or gut is not making enough betaine, enough enzymes, Right, so I don't want to add it right now because I really want you to get to know if any food item is irritating you.

But in my last prescription, I will add acid and enzymes for you. That will help you. But continue for one more week like this so that we get to know, right? We know that this food thing is the first step.

But this is a very critical step in terms of healing our gut completely, right?

Kanti, why isn't everyone with thyroid level problems tested for antibodies too? I generally get antibodies tested for thyroid because it is very important to know whether you have thyroid problem or you, or you have autoimmunity to it, okay?

Right. Yes, so you must take So should I do that, doctor, later in the third week that you said?

I'll tell you. Yeah, can't they do that later after we have discussed other things also? We might have to do few more tests depending on your history.

Yeah, because last time you had advised anti-TPO and anti-TPO. I think I'll wait for that, right? Yes, wait, wait, wait.

Why can't we eat sesame seeds and all nuts as they are quite healthy?

They are quite healthy, but They are known to irritate the gut.

Yeah, so for thyroid, first of all, we have to rule out whether we have autoimmune disease or not. Few foods which I tell people to avoid is gluten, walnuts, flaxseeds.

You can have, you know, broccoli and cauliflower and stuff in well-cooked forms, and that's it.

I'm having fungal shashikant in toenails, in between the little finger. It can be related to the gut. Working on fungal infection is very tricky. We will talk about it in our— this thing. But one thing, if you have fungal infection, is stop all probiotic foods.

So if you are taking yogurt or, you know, chaat or any pickles or anything which is fermented, please stop those fermented foods in this week.

Lalitha, when can we start having cashew nuts, peanuts, dates, and raisins? I use them in salad. You can start them, Lalitha, next week after our next class. You can, you can take coconut oil at night because it will help you manage your sugar levels better. Perfect. So these were the questions I got, and I hope that I have answered them well.

Anybody who has any questions, please let me know. Okay, please, one thing.

Please, please switch on your cameras. I want to take today's photograph.

Yeah, now this is photo time.

Switch on your cameras. I don't like it like this. There should be a way Wherein, you know, perfect. So Archana, your camera is still not on. Archana and Bharti, Bharti, we are missing you.

Dr., can we—

yes, please ask your questions.

Yeah, doctor, can we have this Amul lactose-free milk?

No, no, not for this week.

Okay, fine.

Okay, right.

So the reason is, I'll tell you what, when you introduce a little of coconut milk or almond milk, your microbiome gets a variety. Okay, so try one, one can.

Okay, try it for this week.

Next week you can add whatever we'll allow you to add.

Yes. Any other question?

Coconut oil can increase the cholesterol level.

No, no.

Cholesterol depends 20% on your diet, rest on the functioning of your liver.

Hello?

Keep your liver healthy, your cholesterol will be healthy. Yes.

Hello, doctor.

You have thyroid, huh?

Yes.

So I shouldn't take flaxseeds?

Don't take flaxseeds. Hello? Yes.

Yeah, good evening, doctor.

Good evening. Yes, good evening.

Uh, actually I have a problem with this jeera water. From past week only I'm finding it out. Uh, after having the jeera water, now most of the time I'm going for my toilets. Okay, so, so, so, so, so, one shift to Ajwan water?

Both the water.

Either I'm having one day jeera water, one— but I'm finding it very difficult to have it.

Okay, because it detoxifies. Maybe you have some toxins in your body.

Take a switch to cinnamon tea or switch to chamomile tea.

Okay, that I can do.

Cinnamon, and in the whole day I'm having a green tea. Yeah, yeah, that's perfectly all right. Yes, and, uh, I have also lost 3 kgs. Wow, very good, Vanita, very good. Wow, but I am not able to follow that intermittent fasting 16 hours. The reason is that for morning 6:00 I go for my badminton classes. So what is your weight right now? 77. I started with 80.

You have enough fat in your body. You can go for badminton after taking lemon water.

Okay.

And come back and then take something else and get on the 16 hours. How many hours are you able to do?

Around 5, 5:30 I finish my dinner. Okay, so, so then 8:30 breakfast, and yeah, black coffee.

Good. So by next week we will have 1 more kg less.

So in other groups also people have lost 4 kgs, 3 kgs in this program, so You still can.

Yes, uh, doctor. I'm doctor.

Hello, I'm Ravi.

Yes, Ravi.

I'm having this pill only in the night now at present, before dinner. So which is better, whether in the morning it is better or in the night it is better?

If you want to have it in night, have it just before sleeping.

Okay.

And have it with one glass of lukewarm water.

Yeah, that is all.

Okay, right.

But if we are looking looking at losing weight, then have it half an hour or 45 minutes before all your meals.

Oh, okay.

Doctor, you said I can have coconut oil at night.

Yes, it will keep your sugar levels stable and it should help you with your hunger pangs at night.

Okay, yes, any other question? Thank you. Yes, hello, hello.

From chicks to—

so next 3 days, one meal low or baki time liquid low, single meal and baki liquids. Single meal low and bakki liquid low for 3 days because it could be some toxins or histamine.

And we will get you tested for IgE and all when we, when we do our consultation. Spices, red chili, green chili, black pepper, all spices, namak, jeera, or ajwain. But simple, if you can get your BP checked, it will be nice. If you can get your blood pressure checked and remove all spices, all spices from your food.

Doctor, will all this, um, that we are following help in managing hot flushes also?

Should help, but for hot flushes you have to do other things.

It has increased in the last few months.

We will have to check your hormones and then see what we need to do.

Okay, so I can speak to you when we have the consultation with you.

Right.

Yes.

Okay.

Right.

Any other questions?

I have to start looking like you and feeling like you.

You will look more prettier. Yes.

Yes, Sumitra, you were asking something.

Yeah, I, uh, I've been having extreme constipation when I'm taking Izzat Gold. So I kind of— and also the sugar cravings in the night. I am taking khichdi in the night around 7:30, 8, but by 11, 12, so I'm not able to sleep before 3.

When you are having khichdi, add some sauté vegetables also with it.

All that, it's more of keemba or, or millet with all veggies. So it's like that only I'm having. But by 11, uh, it's so much craving.

After that, have— after that, have cinnamon tea with coconut— what, coconut oil?

I, uh, no, cinnamon tea I have, not coconut oil. I've tried, but that keeps me awake. So I sleep at 3.

Last one, cinnamon shouldn't keep you awake.

It is your hormones then messing up with you?

I'm up by 8:30. So, 1:12, 1:00, I sleep.

Now it's 3:00. But difference?

No, I was taking chapatis. Now I have stopped the chapatis. Either dosa or khichadi. I'm sticking to the millets. So, but, but I'm still— I— intense craving starts around 12:00, 1:00. I'm checking my sugars also, they're pretty okay, but still not able to sleep. So it's kind of getting—

and start with coconut oil. And otherwise, then let's see, because your body is not making good melatonin, or maybe you are not keeping a dark, cold room where you sleep. Maybe you have a lot of gadgets in that room. So sleep is again, um, maybe, you know, you have to do some meditation before sleeping. Maybe you have to chant Om before sleeping, because sleep area. So there are a lot of things, but what I can suggest is post-dinner, do take 1 or 2 cups of, you know, cinnamon tea with coconut oil. Or try taking coconut oil and then sleeping and see. Okay, perfect.

So Are you guys ready?

Can we do laughter yoga for 2 minutes?

Oh yes. Yeah, perfect.

So we are already 11 minutes late, but we will do that. Perfect. So let's do phone yoga. Who knows how to do phone yoga? So the right way to laugh is Hahaha.

Hohohoho. Hahaha. Hohohoho.

So continue doing it. So make sure when you do haha and hoho, when you do haha, your abdomen should come out, and when you do hoho, your abdomen should go in.

Let's do sun yoga. Let's do handshake yoga with your neighbor. Let's do high-five yoga! Perfect. So very, very important, right? Lot of us don't breathe properly. When we do laughter yoga in haha and hoho format, right, our breathing corrects. When we do haha, our abdomen has to come out. When we do hoho, our abdomen has to go in. Right. And Lalitha, you don't have to, you know, try and show everybody that you are not laughing.

I know you are laughing to the core.

It's becoming very difficult to control your laughter, right?

You know, about 15 years back, I used to teach laughter yoga in my society's group park. So, uh, this is something I really love doing, and I've seen it really benefits people.

Please laugh for 5 minutes every day and don't worry if people think you are a fool, because— so all the best.

See you guys next week with the introduction plan. Don't worry, this is a journey, and gut health is a long journey. We are doing our first step towards working towards our health, towards our gut health, and listening to our body.

Just keep doing. Rest will happen, right? Perfect.

See you guys next week, and be on time. Bye-bye.

Thanks a lot.

Thanks a lot. Thank you.

Thank you.

Bye-bye.

Good night.

Sweet dreams.

Bye.

Thank you.

Bye.

Thank you.

Bye-bye.