Hypertension

Young and Hypertensive: It's Not Just About Salt

Hypertension used to be a condition for your 40s and beyond. Now 17.6% of Indians aged 18-44 have it, and the biggest driver, according to patients themselves, isn't salt. Here's what's actually behind the shift, and what the evidence says helps.

Protein

Protein in India: The Evidence Behind the Hype

India just lowered its official protein RDA while the US raised its own. Nearly 80% of Indians are still protein-deficient, and the kidney-damage fear keeping people from fixing that isn't as well-supported as commonly taught. Here's the actual evidence.

GLP-1

GLP-1 Muscle Loss: What the Scary Number Misses

GLP-1 drugs are now mass-market in India, generic prices crashed from Rs.1,415 to Rs.325 a week. The headline muscle-loss numbers sound alarming, but they measure more than muscle. Here's what the evidence actually shows, and the protocol that closes the gap.

Pregnancy

Avocado in Pregnancy: What the Nutrients Actually Do

Avocado shows up on nearly every pregnancy superfood list, but the actual nutrient case is more specific than 'it's healthy.' Here's what the folate, potassium, and fibre content actually do, and how much is genuinely worth eating.

Festival Eating

Festival Weight Gain: The Real Number, Not the Myth

The number everyone fears about festival weight gain is wrong; actual research puts it far lower. The real risk isn't the festival itself, it's what happens in the days after, especially with India's packed festival calendar.

Hypothyroidism

Hypothyroidism: The Breakfast Mistake Costing You

A systematic review found ordinary breakfast timing mistakes can swing thyroid medication absorption by up to 30%, enough to cause symptoms even when your dose looks right on paper. Here's what an Indian hypothyroid breakfast actually needs to get right.

weight loss

Weight Loss Plateau: What Diet Breaks Actually Do

Up to 85% of people trying to lose weight hit a plateau. A 2024 meta-analysis of 881 people finally settles whether diet breaks actually help, and the answer to reverse dieting is more complicated than social media suggests.

Weight Gain

Late-Night Eating: Why Timing Beats Calories

A camera-phone study of Indian adults found most people spread their eating across 15+ hours a day, with no let-up on weekends. Here's what the timing itself does to your body, independent of how much you eat.

Menopause

Menopause Weight Gain: Why Indian Women Face It Earlier

Indian women reach menopause 3-5 years earlier than the global average, and most weight-gain advice online isn't written for that timeline. Here's what the evidence actually shows about the mechanism, and what genuinely helps.

Hypertension

Cutting Salt Isn't Enough: The Ratio That Lowers BP

Cutting salt is only half the equation. An Indian clinical trial found a simple one-ingredient swap lowered blood pressure by as much as some medications, and most of the benefit came from potassium, not less sodium.

Bloating

Why You're Bloated After Every Meal: The Real Causes

Bloating after every meal isn't just a sensitive gut. Undiagnosed SIBO, lactose intolerance, and specific fermentable carbohydrates are testable, specific causes, and even your grandmother's pinch of hing has real evidence behind it.

Constipation

Chronic Constipation: Why More Fibre Isn't the Fix

Chronic constipation affects 12-17% of Indians, and the standard advice, eat more fibre, doesn't work for everyone. Here's what the evidence actually shows, including when more fibre makes things worse.

Vitamin D

Vitamin D Deficiency in India: What the Numbers Miss

70 to 90% of Indians are labelled vitamin D deficient, but researchers are now questioning whether the thresholds used even fit Indian bodies. Here's the real picture, and a genuinely useful food-first fix most people haven't tried.

Iron Deficiency

Iron Deficiency in India: Fix the Chai Timing First

57% of Indian women are anaemic, and the single biggest fixable factor might be when you drink your chai, not what you eat. Here's what the absorption research actually shows.

Glycaemic Index

Indian Breakfast GI: Idli, Dosa, Poha Ranked

The GI of poha, idli, and dosa varies wildly across the internet, and that's not sloppy reporting. Here's what one consistent, peer-reviewed South Indian breakfast study actually found, ranked.

Cholesterol

Does Ghee Raise Cholesterol? What Research Shows

Does ghee raise cholesterol? Even the research is divided. What a 2025 meta-analysis, a conflicting Indian study, and the landmark PURE trial actually show, and how much ghee fits a balanced Indian diet.

Insulin Resistance

Insulin Resistance vs Diabetes: What's the Difference

Insulin resistance and diabetes are not the same diagnosis, and in India, you don't need to be overweight to have either. Here's the real difference, and what the research says about catching it early.

Diabetes

Diabetes Reversal in India: What the Evidence Shows

Diabetes reversal is real for many, not all. Here's what current Indian research shows works, and what it actually means to reverse type 2 diabetes with food.

Fatty Liver

Fatty Liver Has a New Name: What MASLD Means If You're Indian

Fatty liver has a new name, MASLD, and new India-specific criteria. Here's what the rename means, how common it actually is, and a food-first recovery protocol backed by the weight-loss research.

PCOS

An Honest Letter to Every Woman With PCOS and PMOS

An honest letter to every Indian woman with PCOS and PMOS. It is not your fault. Not your lack of discipline. Not your diet. Here is what was actually happening, and what you can do now.

PCOS

5 Things Your Doctor Told You Wrong Abouat PCOS

Doctors get PCOS and PMOS wrong more often than you think. Here are 5 myths, backed by evidence, and the food-first fix.

PCOS

PCOS and PMOS Fertility: What Food Can Do

PCOS and PMOS affect 1 in 10 Indian women of reproductive age and is a leading cause of infertility. The honest evidence on what food can and cannot do to restore ovulation and support conception.

PCOS and PMOS: What Changes in Your 20s, 30s and 40s

Table of Contents 1.     The One Thing That Does Not Change at Any Age| 2.     Your 20s: When PCOS/PMOS Is Loudest 3.     Your 30s: When the Stakes Get Higher 4.     Your 40s: When Perimenopause Enters the Picture 5.     What the Research Shows About PCOS/PMOS and Ageing 6.     The

Avocado

Avocado for Gut Health and Blood Pressure: 2 Recipes I Actually Eat

Avocado for gut health and blood pressure, the evidence behind both, and two recipes I actually eat: a vegetable-loaded toast and an avocado date smoothie.

PCOS

PCOS/PMOS and Goan Food: What to Eat and Avoid

Fish curry rice. Sol kadhi. Xacuti. Bebinca. If you have PCOS or PMOS and live in Goa, this is the honest guide to what your local food does for, and against, your hormones.