Health Blog

In January 2024, I decided to give intermittent fasting a real shot. I wasn’t aiming for a quick fix or crash diet — I just wanted to build a healthier rhythm that I could stick with long-term. I didn’t follow a strict diet, count calories, or hit the gym daily — just shifted when I ate. What surprised me the most? I lost over 8 kg in just a month, dropping from 85 kg to around 73 kg at my lowest, all without cutting out the foods I love. My Routine: No Extreme Rules, Just Conscious Timing I didn’t count calories or eliminate carbs. Instead, I focused on when I eat, not what I eat. Here's how my daily schedule usually goes: Morning Routine: I start my day with either lemon water, fennel water, or black coffee. These give me a refreshing boost and help ease into the fast. Breakfast (11:00 AM to 1:30 PM): The timing depends on how late I had dinner the previous night. Breakfast is hearty but clean — I begin with about 700g of fruit , followed by 2–3 eggs (omelette or fr...

Health benefits of Extra virgin olive oil

At first, lets understand the distinctive features of monounsaturated fats and saturated fats: Saturated Fats : Chemical Structure : Saturated fats are called “saturated” due to their specific chemical arrangement. They consist of carbon, hydrogen, and oxygen molecules. Hydrogen Atoms : Saturated fats are “saturated” with hydrogen atoms, meaning they have the maximum possible number of hydrogen atoms and no double bonds in their structure. Physical State : These fats become solid at room temperature (think of butter). Sources : Animal meats (beef, poultry, pork) Certain plant oils (palm kernel, coconut oil) Dairy products (cheese, butter, milk, ice cream) Processed meats (bologna, sausages, bacon) Pre-packaged snacks and desserts (crackers, chips, cookies) . Monounsaturated Fats : Chemical Structure : Monounsaturated fats contain one double bond in their structure. Physical State : They are typically liquid at room temperature . Examples :...

Shall I start fasting?

Fasting is an eating pattern that involves cycling between periods of eating and not eating. There are different types of fasting, such as the 16:8 method, where you fast for 16 hours and eat within an 8-hour window, or the 5:2 method, where you eat normally for 5 days and restrict your calories for 2 days per week. Some of the benefits of fasting may include: Improving your metabolism and hormone function, which can help you burn fat and lose weight (1,2). Enhancing cellular repair processes, such as autophagy, which can remove waste material from cells and protect against disease and ageing (1,3). Reducing inflammation and oxidative stress, which can lower the risk of chronic diseases such as diabetes, heart disease, and cancer (1,2). Boosting brain function and neurogenesis, which can improve memory, learning, and mood (1,2). However, fasting is not suitable for everyone and may have some side effects, such as hunger, fatigue, headaches, and irritability. It is important to consult ...

Cardio Workouts and Park runs

Cardio exercises are a fantastic way to boost your heart rate, improve endurance, and burn calories. Whether you’re at home or in the gym, there are plenty of options to choose from. Here are some effective cardio exercises you can try: Jump Rope : Grab a jump rope and skip away! It’s an efficient form of cardio that engages your whole body and gets your heart pumping 1 . Jumping Jacks : These classic moves involve your entire body and are great for working your heart, lungs, and muscles all at once 1 . Burpees : A challenging exercise that targets your arms, legs, and core. It’s intense but effective for boosting your heart rate and building endurance 1 . Running in Place : No need to go outside—just jog in place! It’s simple yet effective for cardio conditioning 1 . Squat Jumps : Combine squats with explosive jumps to work your lower body and elevate your heart rate 2 . High-Intensity Interval Training (HIIT) : Alternate between short bursts of intense acti...

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