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Nutrition

Protein

Protein Shakes

We generally advise getting protein to target through whole, unprocessed foods whenever possible. If a supplement is needed, we suggest looking for a supplement that has a single ingredient inside. No other additives. Why? Because we are taking it for health, not necessarily for taste.

Look for these ingredients:
❌ Refined oils (sunflower or canola oil)
❌ Sunflower lecithin, soy lecithin,
❌ Emulsifiers,
❌ Artificial flavors,
❌ Artificial color,
❌ Nature identical substances
❌ Sugar substitutes, and sweeteners like stevia, monk fruit, sucralose, erythritol, maltodextrin, and fructooligosaccharides have unknown long-term effects on insulin secretion, gut health, cravings, and inflammation.

Here are some whey protein supplements we have tried as consumers:

1. MuscleBlaze Raw Whey Protein Concentrate 80% with Added Digestive Enzymes, Labdoor USA Certified (Unflavoured, 1 kg / 2.2 lb): https://amzn.to/3zphrkH

2. Scitron Raw Whey: https://amzn.to/3ZySOg6

3. MyFitFuel Hydrolyzed Whey Protein Powder | 1 Kg, 30 Servings (Unflavoured) | Pre Digested Protein: https://amzn.to/44mHrut

If you have lactose intolerance or digestive issues with whey protein, concentrate you can try a whey protein isolate:

1. MuscleBlaze Raw Whey Isolate 90% with Digestive Enzymes (Unflavoured, 1 kg / 2.2 lb): https://amzn.to/3oUtxk5

2. NAKPRO PLATINUM 100% Whey Protein Isolate | 30.6g Protein, 7g BCAA | Easy Mixing, Low Carbs, Easy Digesting Whey Protein Supplement Powder for Men, Women & Athletes (1 Kg, Unflavoured): https://amzn.to/43OgpMs

If you want a plant-based protein supplement, here are some options we have tried as consumers. In general plant-based supplements are less palatable, especially the ones we use that don’t have sweeteners, emulsifiers or flavoring agents.

1. OZiva Organic Plant Protein for Everyday Fitness | 30g Protein – Pea Isolate || Complete Plant Protein Powder | No Added Sugar, Certified Clean & Vegan (Unflavoured, 500 g): https://amzn.to/3nyschP

2. Urban Platter Brown Rice Protein Powder, 500g [All Natural & Unflavored 80% Concentrated Protein Content]: https://amzn.to/3nBeuuK

Soy Protein

– Morinaga Tofu Extra Firm, 349G (Non-GMO, Gluten-Free): https://amzn.to/3Kq8Lkr

– Morinaga Silken Tofu, Extra Firm 1 x 349 g & Firm 1 x 349 g, Combo Pack: https://amzn.to/40A8L6b

– Urban Platter Soya Milk Powder, 1Kg [Plant-Based/Vegan Milk Alternative, Non-GMO & 49% Protein]: https://amzn.to/3LJSLun

Nut Butters

Fats

Fasting Fluids & Supplements

If you have any medical condition then you must consult your healthcare professional first. This post does not substitute a professional evaluation to make sure you are nutritionally and medically ready for fasting!

– Tea Trunk Blue Pea Green Tea – 35 GMS | 100% Natural Anti-oxidant Butterfly Pea Flower Tisane: https://amzn.to/40St5jN

– Tea Trunk Chamomile Herb Tea – 50gm | 100% Whole Natural Chamomile Tea Flowers from the Himalayas | Calming Tea for Relaxation | Improves Sleep Quality | Organically Sourced Leaves: https://amzn.to/3MfBtpo

– Tea Trunk Darjeeling Rose Oolong Tea – 100 GMS (3.52 oz) Whole-leaf Darjeeling Tea with Indian Rose (Gulab) Petals | Vitalizing blush pink tea: https://amzn.to/3Zzwovi

– Tea Trunk Jasmine Green Tea: https://amzn.to/3zoAiMT

– Tea Trunk Hibiscus Green Tea – 100gms Loose Leaf Tea: https://amzn.to/3KcMDsC

– Twinings Pure Camomile Tea Pouch: https://amzn.to/3GcpS6M

– Girnar Detox Green Tea – Desi Kahwa (36 Tea Bags): https://amzn.to/3ZFUmou

– Exotica Natural Psyllium Whole Husk | Isabgol (Bhusi) Husk – 100 Grams Fiber Supplement – Perfect for Keto Bread and Gluten Free Baking: https://amzn.to/3KthlyO

Psyllium husk provides soluble fibre (it expands when soaked in water) and can create a sensation of fullness without breaking the fast. You can use this as a fasting support when getting started, by mixing one teaspoon in a glass of water.

– Holy Natural Psyllium Husk Powder (Isabgol) – 200 GM: https://amzn.to/42Xv3Bg

Eventually, the idea is to get to pure water fasting for maximum benefits regarding insulin resistance reversal for fat burn and autophagy.

– Chef Urbano Flax Seeds Bottle, 160 g x4: https://amzn.to/3U0D44p

– Chef Urbano Chia Seeds 300 Gms- Non-GMO and Fibre Rich Seeds | Omega-3 Seeds for Eating | Healthy Snacks: https://amzn.to/40NoxLK

– Chef Urbano COMBO of Flax Seeds 160g & Chia Seeds 180g

– Twinings Pure Peppermint Organic 20 Tea Bags: https://amzn.to/3M9TSDY

– Bliss Welness Omega 3 Fish Oil Gold | Cold Pressed Arctic Sea Anchovie Fish Omega3 Oil 2000 mg EPA 360 mg DHA 240 mg | Brain Heart Eye & Joint health for Men & Women – 60 Softgel Capsules: https://amzn.to/3Nix1X0

Gut Health

– Bragg Nutritional Yeast Seasoning-4.5 oz: https://amzn.to/40ROZ6K

– Bragg Raw Unfiltered Apple Cider Vinegar 473 ml: https://amzn.to/3nIaSqG

– Urban Platter Sauerkraut Original Pickled Probiotic Cabbage with Carrot, 450g / 15.8oz [Raw, Organic & Vegan – Powered by Bombucha]: https://amzn.to/42c3Bih

– Urban Platter Korean Style Kimchi Fermented Nappa Cabbage, 350g [Raw, Vegan, Powered by Bombucha]: https://amzn.to/3pqDKVn

– Sakura Miso Paste, 1kg: https://amzn.to/3zti398

Low Carb Flours

Almond flour is a great low-carb substitute. Our patients use almond flour successfully to modify many familiar recipes and try out new ones.

– Urban Platter Fine California Almond Flour, 200g [Keto-Friendly, Naturally Protein-Rich, Blanched Almond Fine Powder]: https://amzn.to/3nHp4QX

Indians use coconut milk in many traditional recipes. When you make coconut milk at home, you are left with a pulp that can be dried into coconut flour!

– By Nature Coconut Flour, 400g: https://amzn.to/3KsjP0k

Some of our patients have tried making roti with this low-carb atta

– NutroActive Keto Atta Net Carb 4% Extremely Low Carb Flour – 1kg: https://amzn.to/449hjUD

– Lo! Low Carb Delights – Ultra Low Carb Keto Atta (1 Kg)| Dietitian Recommended Keto Flour | Lab Tested Keto Food Products for Keto Diet: https://amzn.to/3LAyMOz

Pantry Staples

– Kikkoman Naturally Brewed Soy Sauce, 150 ml: https://amzn.to/3GdzbmO

– Sakura Miso Paste, 1kg: https://amzn.to/3zti398

Hair and Skin

Shampoo you can try for hair fall

– Ducray Anaphase Shampoo 100ml: https://amzn.to/40VRmFD

– Ducray Anaphase+ Anti-Hair Loss Complement Shampoo 200ml: https://amzn.to/3zuvWUt

Supplements

If you have any medical condition, you must consult your healthcare professional first. This post does not substitute a professional evaluation!

Your magnesium levels may be normal and you may still have symptoms and signs of magnesium deficiency. This is because most of the body’s magnesium is inside the cells, not in the blood. You can see if a magnesium glycinate supplement helps with symptoms of poor sleep, low mood, muscle pain or low energy.

– Healthy Paleo Magnesium Glycinate 400mg tablets for 50 days (T.MG-400-50 tablets, Serving size-1 tablet/day) 100% Vegetarian. that helps maintain health, especially in your brain, heart, and muscles: https://amzn.to/3K1mbSB

– Doctors best magnesium glycinate: https://amzn.to/3MgVKet

– SILVERHEAL Magnesium Oil Spray I 100% Pure I For Joint pain I Muscle Pain Relief I Anxiety I For Relaxing & Rejuvenating Muscles & Joints I Calming Nervous System I Heart Health I Bone Health: https://amzn.to/3n4sIUU

If you are working out regularly, around 3-4 times a week, focusing on building muscle with hypertrophy focussed workouts, a creatine supplement can help improve your gains in strength. Creatine helps increase the availability of quick burst energy. It does not help build endurance but can improve the initial capacity for explosive exercise by making more ATP available inside the muscle cell. This allows you to lift a heavier weight, allowing more muscle growth. Ensure you are hydrated (4 litres of water daily) when taking creatine. You will notice some weight gain in the first few weeks of taking it, which is initially mostly water weight. After the initial period, the weight gain is from increased muscle mass. If you take creatine and don’t work out, you will not gain muscle. It only helps you get more from each strength training session for as long as you take it. Look for creatine monohydrate, and a good quality supplement should dissolve easily in water. Creatine is naturally found in animal protein. Vegetarians and even non-vegetarians who don’t eat meat daily will most certainly need to take creatine to get the most from their exercise. There are vegetarian creatine supplements available.

– MuscleBlaze Creatine Monohydrate, Labdoor USA Certified Creatine (Unflavoured, 100 g / 0.22 lb, 33 Servings): https://amzn.to/43I18MZ

Books

Fitness & Sports

Gadgets

Sleep

Blue Blocking Amber Glasses for Sleep – BioRhythm Safe(TM) – Nighttime Eye Wear – Special Orange Tinted Glasses Help You Sleep and Relax Your Eyes. https://amzn.to/3K7gq5B

Note: This one is cheaper if someone can carry it from the US in their luggage. By ordering on Amazon India, you pay international shipping and import duty.

Products we use

Quick Links

Nutrition

Protein

Fats

Fasting Fluids & Supplements

Gut Health

Low Carb Flours

Pantry Staples

Hair and Skin

Supplements

Books

Fitness & Sports

Gadgets

Sleep

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