LIFE CHANGING DIET SECRETS for FAT LOSS, ANTI AGING, SEX & More 🤯 Nutritionist Ryan Fernando Podcast

Ryan Fando, a renowned nutritionist with over two decades of experience and founder of Qua Nutrition, emphasizes the critical role smart nutrition plays in health. He highlights that fat cells reside in our body for eight years while other cells like stomach and skin regenerate much faster. Proper cell turnover is essential to prevent diseases such as diabetes, which more than 60% are at risk if they don't educate themselves about their diet. Ryan criticizes misleading food labels by manufacturers who exploit consumer ignorance.

Humans are naturally drawn to pleasure, avoiding pain whenever possible. Foods like pastries, donuts, chocolates, and candies contain molecules that target the brain's pleasure center—the same area activated by addictive substances like opium. This similarity explains why junk food can be so addictive; it lights up the part of our brain linked to addiction. Extensive research by food scientists has calibrated optimal levels of sugar, salt, and fat in these foods to maximize their appeal.

Recognizing Harmful Ingredients: Palm Oil Awareness Sensations are firing you can't resist but I remember recently like a few months ago I realized that my body is my biggest real estate and since then I've been very particular about not consuming products that use palm oil. And I was going around the grocery store and I'm like, "I really can't buy anything that I want to snack on and used to snack on." But now that I know of palm oil other than that, you know, are there any things people should check in the nutritional chart or ingredients before buying? If they see this ingredient stay away.

Decoding Labels: Avoid Synthetic Flavors If it comes in a plastic packet be cautious first. Assume you're buying something from a plastic packet whether it's biscuits energy bar an aerated beverage whatever it is they will have words written on the ingredient Karen if there's a chemical word even Commerce students understand it's chemical don't be too intelligent just say it's chemical maybe once or twice thumbs up yeah but every day no for example health drink went to court government said remove label e-commerce apps delist put into normal category didn't have chocolate had flavoring look for word flavor means synthetic so constructing your body cell turnover fat cells 8 years stomach cells 9 days skin cells 7 weeks brain eyes long skeletal muscle blood raw material proper construction high-end bungalow rechanged right raw material expensive think of your body as expensive real estate ask worthy enter important marketed healthy actually not camera traveling swearing abusing manufacturers putting topy rice gluten-free charging premium already gluten-free interviewed calling out educating masses start level one period discovering what eat buy

Choosing the Healthiest Cooking Oil Avoiding oil as much as possible is ideal, but if necessary, oils can be ranked based on health benefits. Saturated fats like butter and ghee are suitable for some people depending on genetic factors; others should avoid them due to heart disease risks. Fried foods should generally be avoided or prepared at home with better quality oil that hasn't been reused multiple times.

Practical Tips for Reducing Oil Consumption Palm oil is often used in restaurants because it's neutral in flavor and cost-effective compared to other oils like ghee. Using an oil sprayer can significantly reduce the amount of oil used when cooking at home—spraying 1.5 ml instead of pouring 20 ml makes a big difference. Educating domestic help about using less oil and encouraging younger generations to cook will also help control what goes into food.

While veganism is ethically commendable, it poses potential long-term health risks due to nutritional deficiencies. Essential nutrients like B12, iron, calcium, and protein are often lacking in a vegan diet since they primarily come from animal sources. Over time—typically within 3-6 months—these deficiencies can lead to issues such as low bone density and muscle weakness unless managed with proper supplementation under medical guidance.

To increase longevity through diet, prioritize eating less fast food and buying organic. Muscle is the only age-reversible organ in the human body; hence, weight training is crucial. A visual comparison of muscle mass between a sedentary 70-year-old man and an active triathlete shows significant differences, emphasizing exercise's importance. Limit junk food intake to no more than three unhealthy meals per week out of twenty-one.

Crafting Healthier Cheat Meals Cheat meals can be made healthier by modifying ingredients to suit dietary needs. For instance, a pizza can be gluten-free, dairy-free, and loaded with vegetables and proteins like salmon or chicken. This approach allows indulgence without compromising health goals.

The Impact of Modern Eating Habits on Weight Gain Frequent dining out and increased meal frequency contribute significantly to weight gain. Popular food delivery apps reveal high consumption of processed foods such as biryani, pizza, and noodles in India. Large portion sizes at restaurants further exacerbate the issue by encouraging overeating.

The Evolution and Benefits of Intermittent Fasting Intermittent fasting, such as the 16-hour fast where one skips breakfast, challenges traditional eating patterns like 'eating breakfast like a king,' which originated during the Industrial Revolution. The practice allows for cellular cleaning through autophagy—a process that removes old cells to make way for new ones—leading to benefits such as cancer prevention, rejuvenation, improved memory clarity, and better digestion. However, it is essential to consult with medical professionals if you have conditions like pregnancy or diabetes before starting intermittent fasting.

Modern Lifestyle Challenges in Adopting Intermittent Fasting The pandemic popularized intermittent fasting due to changes in daily routines and increased health awareness. Modern conveniences such as e-commerce food apps contribute significantly to overeating by making food readily available at all times. To successfully adopt intermittent fasting today requires either religious discipline or intellectual commitment because our bodies are accustomed to frequent feeding schedules influenced by industrialization and technological advancements.

Many people believe that working out extensively will help them lose weight, but the calories burned during exercise are often minimal compared to what we consume. For example, an hour of walking might burn around 123 calories while a single pizza can be close to 900 calories. Effective weight loss requires more than just high-intensity workouts; it involves consistent physical activity like walking and significant dietary control. The challenge lies in maintaining calorie intake within limits despite external factors such as portion sizes served at restaurants or genetic predispositions.

Elon Musk recently mentioned using a weight loss drug called Vovi, similar to other celebrities who use drugs like GLP-1. A nutritionist with two decades of experience explains that while wealthy individuals have access to extensive medical monitoring when taking these drugs, the average person does not. Without sufficient statistical evidence from human trials and proper genomic screening, there is uncertainty about their safety for general consumption. The expert advises caution with synthetic substances not found in nature and emphasizes addressing weight issues through exercise or dietary control rather than relying on potentially risky shortcuts.

Type 2 diabetes is largely reversible through diet. The first step for those suffering from it is to take the glycated hemoglobin blood test, which measures how sugar affects your hemoglobin over three months. If levels are below 5.6, you're in good shape; between 5.6 and 6 indicates pre-diabetes; above six means diabetic territory but can still be managed with dietary changes by reducing carbohydrate intake significantly, especially grains like rice common in Indian diets. Many people mistakenly believe their condition is under control because of medication when true control comes from proper diet and exercise alone without medical intervention. It's crucial to understand that lifestyle choices directly impact health outcomes—investing time and effort into eating right now will save money on future healthcare costs.

The Impact of Milk and Sugar in Tea and Coffee Consuming tea or coffee with milk and sugar can lead to significant weight gain over time. This added weight, particularly around the abdomen, increases fat percentage which deposits on the liver causing fatty liver disease. It also leads to insulin resistance where your body struggles to manage blood sugar levels effectively.

Understanding Glycemic Index for Better Food Choices Foods with a high glycemic index release more sugar into your bloodstream quickly, leading to spikes in blood glucose levels. Examples include white bread, white rice, candy sweets, sugary milkshakes, and alcohol—all contributing factors towards diabetes. Opting for foods with a low glycemic index like apples helps maintain stable blood sugar levels.

Preventive Maintenance: A Key Health Strategy Younger generations are increasingly adopting preventive maintenance strategies due to greater access to information through technology and education. They engage in practices such as skincare routines early on not because they have issues but as a proactive measure against future problems.

Rampant Mislabeling and Contamination in Protein Supplements A recent report revealed that 70% of 36 popular protein brands had inaccurate protein information, with some samples containing toxins and pesticides. This has left consumers confused about which proteins to trust among various sources like pea, plant, or whey isolate.

The Deceptive Rise of the Whey Protein Industry Historically, excess whey from cheese production was used as animal feed until it became marketed for human consumption due to its high digestibility score. The industry capitalized on fear tactics claiming diets lacked sufficient protein. Many entrepreneurs without food science backgrounds have entered the market irresponsibly mixing ingredients like glutamine with glucose powder despite known adverse reactions.

The Importance of Professional Guidance in Protein Supplementation Protein powder can be beneficial, but it should not be self-prescribed. Only doctors and nutritionists are qualified to recommend protein supplements based on individual needs. Before considering supplementation, assess if dietary intake meets your protein requirements. Conduct food intolerance tests to identify any allergies before choosing a supplement type like dairy or soy protein.

Debunking the Myth of Vegetarian Diets Lacking Protein Contrary to popular belief, vegetarian diets do not lack sufficient protein for muscle mass development. The misconception is often fueled by entrepreneurs rather than nutritional science experts. Regularly measuring fat and muscle percentages over time provides better insights into one's health status than relying solely on genetic predispositions.

The Dangers of Fake Protein Powder In 2004, fake protein powders were being produced in India by repackaging skimmed milk powder and crushed Deca durabolin tablets. The speaker's pharmaceutical firm initiated an investigation after discovering this practice. Even on platforms like Amazon, counterfeit products are rampant due to inadequate verification systems. To avoid these fakes, consumers should buy directly from manufacturers' websites.

Issues with Third-Party Manufacturing and Misuse of Supplements Many protein powder brands outsource production to third-party manufacturers who may compromise quality for cost savings. Establishing a manufacturing facility is expensive; hence many opt for cheaper alternatives that don't meet high standards. Consumers often misuse supplements as shortcuts instead of maintaining proper nutrition through diet or disciplined workouts.

The nutritional value of food crops, including essential minerals and vitamins, is depleting due to constant farming practices. This depletion means that simply consuming more food isn't a viable solution for obtaining necessary nutrients. Regular nutrition blood tests can help monitor deficiencies; however, genetic factors also play a significant role in nutrient absorption. Organic foods and targeted supplementation based on individual needs may be required to maintain adequate nutrition levels.

In Ayurveda and yogic systems, food is categorized into satk, tamasik, and rajasic types which directly impact mood. For improving focus and concentration in young kids and students, omega-3 fatty acids are crucial as 60% of the brain's fat content consists of them. Indian diets often lack omega-3s; good sources include chia seeds, flaxseeds, walnuts for vegetarians or vegans can opt for algae supplements while fish oil or eating fish like mackerel provides it too. Additionally fruits such as blueberries (rich in purple anthocyanins) enhance cognitive function along with bananas pomegranates watermelon pistachios that improve blood flow to the brain.

Improving diet can significantly help with depression. A study in prisons showed that enhancing multivitamin and omega-3 intake reduced violence and suicidal tendencies by positively altering the gut microbiome. Poor dietary choices feed harmful bacteria, which produce molecules leading to negative mental states, while nutrient deficiencies like B complex affect sleep and mood over time.

Turmeric, omega-3 fatty acids, and Brahmi (with a nutritionist or doctor's prescription) are highly recommended superfoods for brain health. Additionally, ashwagandha and Shankhpushpi can also be beneficial.

For good sleep, avoid blue light by changing your house lights and using filters. Turn off Wi-Fi and cellular signals in the bedroom after 10:30 or 11 PM to reduce disturbances. Consume foods high in melatonin like kiwi, pistachios, walnuts, or drink chamomile tea one to two hours before bedtime.

For those who can't afford mineral water daily, a cost-effective alternative is to filter good quality water and add a pinch of Himalayan pink salt or Celtic salt. Another method involves using rock salt crystals; crush them and mix into the water for added electrolytes. Additionally, storing filtered water in traditional earthen pots (matkas) can help improve its quality.

Polycystic Ovary Syndrome (PCOS) is linked to the formation of cysts in ovaries, which can range from 1-12 mm up to 6 cm. Poor diet, particularly high consumption of fried foods and sugar cravings due to insulin resistance, exacerbates PCOS symptoms. Additionally, girls often starve themselves for a better figure or do not eat properly during their teenage years leading to hormonal imbalances and increased cortisol levels that store more fat. The lack of physical activity among Indian girls further contributes significantly to this issue.

For men, testosterone-boosting foods include broccoli, white mushrooms, pistachios, and high omega foods. Many young men with low vitamin D levels also have low testosterone because vitamin D is crucial for its production. For better hair health, a diet rich in protein and organic food is recommended as poor nutrition negatively affects hair growth. Pumpkin seed oil and green pea shoot extract can aid in hair growth but male pattern baldness often has genetic causes.

Your body is the most valuable asset you have. Unlike material possessions, it cannot be replaced or changed. Therefore, it's crucial to respect and take care of your body by investing in good nutrition and fitness rather than spending on expensive items like bags or shoes.