 Good afternoon everybody, my name is Kannan Mathilya, I am a professor at IIT Bombay and it is a great privilege and honor to introduce Mr. Dwellett Kapoor. But before that I would like to narrate our own personal experience which I invited us to be between in the cream towel for a victory and PA only gloves as people say right. That is what people think, but he had brought a chef from Bangalore who ended up making amazing dish. In fact, he ate so much and then we said no no, do not make so much. There were too many of us, so we reduced and it became a holiday for us. So I was introduced to an organization called Bills Global that is a Washington D.C. based nonprofit and in fact I am a director in that the education is critical. So they said that it will be good if I can see what Lalitji is doing, whether it can be brought under the educational health activities of the of each global which is a nonprofit. So subsequent to that Lalitji invited us to come to D.C. for the retreat. There is a format of the retreat, we just got back. I think it was about maybe about 10 days ago and we have already lost what people lost. She also attended that and so we are all enthusiastic about it. I run a project called Spokane tutorial at IIT Bombay and we started it to promote weight training. So the Bills Global said that I should consider taking, making a Spokane career on the plant based wellness foundations approach and that is also one of the reasons why I went to IIT Bombay. Of course the other reason is my wife has high potential. So we wanted to write, let me put it this way and cautiously of course that it will work. And the Spokane tutorial will be created, I will play it towards the end of Lalitji's talk. We have also dubbed it into, that is in English, we also dubbed it into Hindi and Tamil. So I will play that for few minutes so that you get an idea of what is possible with this technology. So I had actually given the link for Lalitji's, you know my story, you all may have already seen that. But I will tell briefly in my words the way I understood. And Lalitji got his BTAG from IIT Kanpur in 1971, Chemical Engineering. And then he went to UCLA to master his MBA and subsequently he became a serial entrepreneur. But at the age of 50 or so he developed cancer and then he underwent treatment. He developed several other illnesses and then for all of them he found that he could reverse all of them. In fact if I am not mistaken he is not of anybody. And so that is the kind of thing that he has and I believe it is a great opportunity for us. By the way is there any doctor here? Thank you. Because the doctor's role is going to be extremely important as I keep telling. Because I classify people into three groups. One is people who do not have any of these illnesses. For example, you know there are people who do not have. So they can start practicing immediately. And there are people whose family history says that they will develop but they are still, yeah, let's say 20, 30 years. They haven't worked with those, they can also try. But this is the third group. People who are taking medication, maybe who are taking medication for 20 years, 30 years. So it would be good if some doctor's help is also available. Who will monitor, you would say, guide them. So that I am pretty sure that it can be done but they need that comfort. So it would be really good to have some doctors on this side. So coming back to Validhi's background, he has about 65,000 followers. And he said that in various WhatsApp groups and so on and so forth, out of which he believed that there is half of active. And what are the things that he is going to talk about is fasting. And in fact, the Vratri is going on, some are doing Vratri fast. And for the first time ever in our lives, we went on Vratri fast. So we have, at the end of the talk, we have southern infantry for people who are doing fast, because there is less protein and some vegetable juice and a few other things. So anybody who's on fast is welcome because you may break your fast at that time. And other people are also welcome but we don't have, we didn't expect, we expected a smaller number of people to have all of you here. And I believe that about 30 people are outside and other people are outside. I welcome all of you to this talk and I want all of you to write. And one thing we are going to do definitely after the fast is, we are going to switch over to two meals, ok. The whole day is at my home, they would start the meals, start with meals at 10 o'clock, ok. And end with another meal at 6 o'clock or 7 o'clock, that's it. And of course in between they will have such time. So we are definitely going to do the previous thing, there was a worry. Three meals, two meals, how are you going to do it? But if three meals to one meal is possible, then three to one to two is definitely possible. So we are definitely going to do that. And so with that brief introduction, actually it is not an introduction, it's more of some babbling, but I thought that it would be good to get started and it would also allow some more people to come inside and go to... Thank you, Professor Kahnan. And hello everybody. About ten years ago, in fact almost ten years ago, two months short, on January 1st, 2013, I watched a documentary. The documentary is called Forks Over Knives. And it kind of resonated with me and my wife. We thought it made a lot of sense. What it stands for is that instead of using a fork to cut your rib cage and have open heart surgery, you know, you need a fork to cut your rib cage and have open heart surgery, if we choose our... We need a knife to cut rib cage and if we choose our fork properly, that means eat the right food, you will never need the knife. That's the purpose of that documentary. And we immediately decided to make some changes in our diet and lifestyle. Within about a year, I lost 50 pounds and I was taking five different medications for diabetes, hypertension, which is blood pressure, gout, hypothyroidism. And I was also suffering from... My osteoarthritis has started in my knee for six months. And there's something called sleep apnea. When you sleep, you snore so loud, your breathing is interrupted and they give you a mask to wear. And a mask provides a little positive pressure, so that makes breathing easy. And it's very inconvenient. Every night you have to wear a mask and lie down. And then of course seasonal allergies, what we call hay fever during February, March, during spring time and fall time. September, October, you get up with a congestion in your nose and it takes you some time, a cup of tea or two and some sneezing. So within a year, all these diseases were gone. It was amazing. All medications except one were gone because my doctor, my diabetes doctor who was an endocrinologist she will just not let me get off the medication. And then in six months I told her that I'm getting off this medication also. So during this time and then for the next following four years I, because I was retired, I was fortunate to have found buyers for the companies I started. And it became my passion to learn about health. And fortunately many lectures of medical colleges are published on YouTube. So you can go to YouTube and learn a lot of things. Yeah, YouTube is bad also and good also. It all depends what use you put the technology to. And then in 2017, September, my IIT Kanpur batch mates, WhatsApp group, they had added me and then they, I started writing in them and they said Lalit, you make a lot of sense. We should create a separate health group. So we created a separate health group for my batch mates. And then they started getting better. Their weight came down, blood pressure came down, blood sugar came down. Then in the March of 18, their wife said, how come we are not part of the group? So I started another group. Then a talk was arranged for a Pan IIT audience and so another group. After every talk, I generally end up creating a group because people want to know more. So one thing led to another. Then a talk at IIT, Delhi, a workshop, half a day workshop. So now I have gone over 325 WhatsApp groups, about 65,000 people in 46 countries. And they all are healing. We just had lunch at a restaurant called Ahar Veda. Ahar Veda is in Andheri. It's the only restaurant I'm aware of in India which is totally plant-based, whole food compliant. And some of the members are here and many testimonials came up. So I'm here to share with you what is it that I'm doing. And it's not something the credit doesn't go to me, I'm only a messenger. There are some senior doctors in America, they are 88, 89 age profile now, who have come to realization that medicine has gone too far in, the pendulum of medicine has gone too far in the wrong direction. And we are over-medicating ourselves. And it is best to bring it back into a more optimal stage. You see, we all know that if you're suffering from a disease, those symptoms are harmful to you. Extremely high blood pressure is harmful to you. Extremely high sugar is harmful to you. Extremely high cholesterol is harmful to you. So when you take some medication, and we also all know that medications have side effects. So these two are known facts. So when you take some medication, the benefit that accrues to you is more than the harm that accrues to you. So it's good to take that medication. But then, as you take more medication, you reach a point where extra medication causes more harm than good. And this whole concept is called J-curve. There's a point, a bottom point, beyond which if you take more medication, you're hurting yourself. And you're reducing your life expectancy. We'll talk about that. So here's an example of a girl who works in Silicon Valley. And she was extremely obese. Normal BMI is, in America, is 18 and a half to 25. It's called normal. For India, it is 17 to 23. And you can check your BMI by going on Google and typing BMI. It gives you a formula, just punch in your height and weight. It gives you your BMI. And 25 to 30 is overweight. 30 to 35 is obese. 35 to 40 is extremely obese. And over 40 is morbidly obese. That means your life will be cut short. You're so overweight, life will be cut short. So within 18 months, she has changed herself. And she was pre-diabetic, which went away in three months. She had high blood pressure. She reversed all of that and got off medication. She suffered from GARD, which is what we call acidity or Khatti Dakarayana. She cured that within six months. She was also asked to sleep a sleep apnea, just like myself. And within three months, I was gone. So it's just one example to prove the point. And I have thousands and thousands of people who are achieving similar results. And the beauty is that these results are obtained without doing any portion control. And portion control does not work. When people tell you, and there are a lot of young people, so you don't have that issue. But as you grow old, the weight keeps coming on. And you put on weight. And when you go see a doctor, they put all the blame on you for eating too much and not exercising enough. You attend these New Year's Eve parties and everybody is trying to say that, okay, I've taken a resolution. Next New Year resolution, I'm going to work out. So they talk about joining a gym. Sometimes people join a gym and then they tell them please delete that cancellation clause. I don't want to be able to cancel it. Then I'll be more motivated to make sure that I use my money's worth. The thing is, it does not work. Your problem is not that you're not going to a gym. I have people who are on wheelchair and they're recovering. They're losing weight. So to think that by exercising you will solve your problem is flawed. The problem is the food and there's some other problems. So we'll talk about that. Here is a slide of two people. They went on vacation. When they came back from vacation, they found that their kitchen is flooded. Why it's flooded? Because the sink got clogged. You know, they poured the chicken grease in the sink. In New York it gets, in winter it gets below freezing. They turned the heat off to save electricity or gas. And people come to India for one month vacation. You know, a lot of our people who are living in India, they come during January or they combine Christmas, January, Christmas. They get one week off. They come for three, four weeks. They go back and they find that the kitchen is flooded. So the first response is to go to the broom closet, get the broom and mop that water. That's the first response. At least turn the faucet off. If the faucet is still running, mopping is not going to help. You go to first, you go to turn the faucet off. Second, you go to unclog the sink. Once you have done that, then you can mop the floor. So this is what is happening in our society today. When we have high blood pressure or high blood sugar, we go see a doctor. Till 45, you live a healthy life. 45, 47, 48. Some place between 45 and 50, you feel uncomfortable. You go see a doctor and he says, you have got high blood pressure. Now you have become a patient. Till that time, you were a normal person. So then you say, okay, just give me the medicine. All your life, you have been taking medications for three, four days, maybe one week. So you think, okay, give me a medication for one week? I'll take it. The doctor says, no, no, this is not that kind of illness that you have been having in the last 45 years. This is a lifestyle disease. When they tell you, it cannot be cured. It is a lifestyle disease. Number two, it cannot be cured. Number three, it's a progressive disease. It will keep getting worse. But I will help you manage it. Now just imagine in your house, or those of you who are students in your mom and dad's house, on top of the dining table, the ceiling is leaking. Heavy rains have been happening. Unseasonal rains have been happening. The ceiling is leaking. So you call a contractor. Now in homes in America, you have a slanted roof. This is the ceiling. This is called attic space. You can crawl in the attic. You store old suitcases, old clothing. So you call a contractor. The contractor looks and says, hmm, this is an incurable leak. The first thing he says is, this is an incurable leak. Second thing he says, and I tell you, this is a progressive leak. It will keep getting worse over time. But I will help you manage it. This is what doctors tell you. I will help you manage your blood pressure. I will help you manage your diabetes. I will help you manage your cholesterol. So he goes to the attic and puts a four inch thick sponge. And comes back, patches up the sheet rock on the ceiling. He says, okay, I have fixed it. And you pay him, he leaves. Now after two, three years, four years, the same leak emerges again. So you call the contractor and you get mad at him. How did you fix it? See, then the leak started. He says, don't blame me. I told you the first day. It's an incurable leak. And it's a progressive leak. I told you, so you cannot blame me. But I will help you manage it. He goes up into the attic again, puts another four inches thick foam and comes back, patches the ceiling. And he says, I have fixed it. Now after another three, four years, the leak comes back. So you call the same contractor, get mad at him. He says, no, no, you cannot get mad at me. I have disclosed you from day one. It's an incurable leak. And it is a progressive leak. I told you. So he goes up. He puts a little fan and a heater, electronic circuit. As soon as the bottle level goes up, the heater will come on and the fan will come on and it will evaporate. That is what is happening to the healthcare industry. And we go see a doctor and the doctor says, okay, you have got now a lifestyle disease. It's an incurable disease. It is not an incurable disease. If it is a lifestyle disease, just change your lifestyle. It will go away. It's as simple as that. Not all my members are reporting. And you begin to see changes within a day, especially for those patients who are suffering from diseases where they know their limit. If you are an angina patient. If you are an angina patient, you know that I cannot walk more than 25 yards without resting. That's my limit. These angina patients within a day can walk 35 yards from 25. By end of week one, they're walking 100 yards. This is the kind of improvement I'm talking. You see the change within a day. Within a week, you have lost weight and your blood pressure has come down. People are getting off medications within two weeks and I'm not kidding. Many, many people are getting off medication. And we'll learn later today that many people are taking medication they should not have been taking to begin with. So that's the purpose of today's talk. So in an introduction, we want to talk about, we already discussed why not turn off the faucet. The second thing is this take a pill when ill. About 90 years ago, at that time we used to have these infectious diseases where our biggest enemy, you know, cholera, smallpox, measles, styphoid, polio, these kind of diseases. And penicillin was invented. When penicillin was invented, they found cure for many infectious diseases. And those penicillin tablets you have to take for one week. So three generations between then and now. Three generations. And we have developed this psyche somehow in our mind that when ill, just go take a pill. So what's wrong with it? We'll just take a pill. You go to doctor, you said, just prescribe me a medicine. So it is not doctor's fault that they're prescribing a medication. If they don't prescribe your medication and simply say, no, no, why don't you go home, start taking a glass of green juice, start eating some more fruits and start doing some walking, you will say the doctor has cheated you. I gave those to the wife and the baby. In fact, doctor will go to his or her closet and take out some sample. I say, take this. Because, you know, these medical salesmen, they come to doctor's offices and they give them free medicines. So that was the problem. But when after Second World War, people got more affluent, more to eat, they started putting on weight and they started developing lifestyle diseases, blood pressure, blood sugar, cholesterol, heart problem, cancer. Cancer is also a lifestyle disease. People don't realize that. So then the pill did not work. So because the pill did not work, they came up with this new excuse that these are lifestyle diseases. First of all, they're your fault that you're eating too much and you're not doing enough exercise. And secondly, they cannot be cured. So you have to take that medication for the rest of your life. We will only help you manage it. So this is what happened. Now this next wise knows nothing and fool knows it all. It's a quotation by Shakespeare. And what it refers to is that when we acquire some new knowledge, a new Nobel Prize, a new discovery, there are two types of responses. There are some people who are confident and a little cocky. They say, finally I know everything. Till yesterday, this was the missing piece of information. And now I know everything. The other group of people, more wiser, they feel a little humble. They say this is yet another proof that what I know is only minuscule of what is out there to be known. So they say, I know nothing. Kind of like a child who only learning ABCD. When he finishes up to Z, he says, Mom, I have learned everything. I know up to ABCD up to Z. We call it Z in America. So then the mom says, Now you have to read CAT, DOG, dog. So that is what goes on. The point is what we know today is only minuscule compared to what is out there to be known. When Dimitri, the Russian chemist, built the table of elements in 1869, there were only 28 elements in that table of elements. When I was studying chemistry in seventh grade, there were 100 elements. Today there are 118 elements. So the science is progressing. Now, maybe 100 years from now when our great-grandchildren are learning, there might be 188 elements. Who knows? The point is we are only playing with a partial deck. We are not playing with a full deck. So if in a game of gin rummy, you're holding five of hearts and seven of hearts and waiting for six to come to make your pure sequence, but the deck is not complete, the six of heart is missing. You lose the game, but it will never come. So keep in mind that we are playing with only partial deck. So what that means is that when we learn that carrots have beta-carotene, and then we start making tablets out of beta-carotene, because we think carrots are good. They're good for health, good for heart health. So we started prescribing, cardiologists started prescribing beta-carotene. Now, beta-carotene did not heal the person. Carrots did. So to think that there's only one, it's a carotenoid. There are actually 750 carotenoids. We now know them. And of that 750, 50 are needed by human body. But we didn't know that. We just knew about beta-carotene. So all the research has shown that beta-carotene supplements fail miserably, because they are lacking the other 49 carotenoids. So taking supplements is absolutely worthless, because supplement only can be made of things you know, things you don't know, which are there in the vegetable or food, which are there in the food you're eating, whatever food you're eating, fruits, vegetables, nuts, seeds, grains, legumes. They have many more nutrients, but we know few. So you take that one nutrient out and say, offer it as a supplement, it's not going to work. It's as simple as that. And besides, what happens is, when you sell, you say this is one cell, and we have 30 trillion cells in our body, 30 trillion cells. And each cell has receptors for different things. So it has receptors to receive carotenoids. And when you take a beta-carotene supplement, a lot of these receptors get filled with beta-carotene, and not enough are left for other 49 carotenoids. So taking supplements causes imbalance, and that's why supplements should not be taken. There's only one exception, and that is also of our own making. B12 vitamin used to be found and is still found in water, which is in contact with soil. So it was in rivers, lakes, underground water, wells. But now we take that underground water, and we chlorinate it for municipality. So we kill the B12. So you are going to develop B12 deficiency. You will not find B12 in plant-based food. So that is the only supplement you need to take and know the supplement. Okay, let's talk about the next. The proof is in the pudding. So you may do something theoretically that this is very good. But just because you are theoretically said it is good, doesn't mean it is good unless its results are good. About six, seven decades ago, a proposal was made by several scientists, nutritionists. They said mother's milk is not good enough for the baby. It doesn't have enough protein. It doesn't have enough calcium. And we should tell mothers to stop nursing their babies. I'm glad that they did not adopt that recommendation. We would have been a miserable failure. So mother's milk is the right food for the newborn baby. So if mother's milk has less protein than what you think is needed, then you are wrong. Not mother's milk is not wrong. Please understand. And we'll come to that point again. Human evolution. We evolved in what is now African sub-sahara. It used to be lush green forest. And we just jumped from one tree to another. So if there was a Saturday night party, all the fuss went jumping 4, 4, 5 miles to the tree where the party was going on. We were too scared to come down. And as these trees became further apart from close, as the weather changed, became further apart, now it was too risky to jump from one tree to another. So we walked down, walked a little bit and climbed up again. So in that process, we first walked on all four and we would stand up to make sure there are no predators out there and then walk on four again and climb up. Now as trees became further apart, we walked there walking more. And we still learned how to walk and keep looking more efficient. And that's how we became two-legged animals, the VR. So we first ate fruits, mostly fruits and some nuts. Then as we came down, we ate some roots. Kandamul in Sanskrit we call Kandamul. That's what we ate. Then as the distance became longer, we found some grains, some rice, some wheat, barley. This is how we evolved. Now we didn't have tools. We were in the stone age, we only had stones. So we were not hunters. We could not kill a buffalo or a deer or a pig with stones. Maybe we could catch a tiny rabbit or a chicken. Now also another observation is that we controlled fire only about 400,000 years ago. So we had no use of fire at that time. Because you could not control it, turn it on and off. Not like what you do in your kitchen now. Now just imagine you are living in that time. Just imagine. And you have on one hand an apple or a papaya. On the other hand some meat that you picked up. A dead chicken or maybe a tiger that hunted a deer and you found a bone. Of course cooking is not there because fire has not been controlled. What will you eat? Will you eat that meat? Or will you eat that papaya or mango or apple? You will eat the apple. I mean raw meat. Has anybody eaten raw meat in this room? No, it tastes terrible. Tastes very bad. Now we did eat some fish because we always travelled along the water. You know you can live without food for many days. In fact there is a record of 385 days. One person in Europe fasted for 385 days. Everybody in this room can survive for 3-4 months. There is enough fat in our body. The fat is for a rainy day. The problem is we never experience the rainy day. There is always enough food available. In today's society if one country is facing a famine all other countries will provide food to that country. So people don't experience famine. Generally speaking there have been some cases in Africa. So the point is that intuitively you can say that you would not eat raw meat or raw egg. You will not eat it. You will eat fruits or a cucumber or a kakadi or a tomato. But we did eat some fish. A fish was easy to catch. You didn't need strong tools. You could just take a cane and then make sharpen it and poke into it. And also fish, they eat sushi. Sushi is raw fish. So you can consume fish. Take the skin out and wash it well and it tastes okay. It does not taste bad. So only thing in non-vegetarian or in animal food that we probably ate was fish. Our studies show studies of paleo poop. Paleo poop analysis shows that there was 5% animal protein and 95% was plant-based food in our diet. So we will talk a little bit about the various myths we hold about diet and nutrition. The one myth most common is you must have heard people say, some senior people whenever this discussion comes up, a wise man comes up in a room and says you know what I think you should eat everything in moderation. Many doctors say that. See doctors are not taught nutrition. Doctors are taught medicine. When you refer to somebody, say my brother has gone to London to study medicine. You don't say my brother has gone to London to study good health. No, they study medicine. The current medical system came up in 1930s after a study which was funded by Rockefeller and Carnegie. The study was called the Flexner Report. There is a report. You can Google it and see it. Flexner was a brother of a middle management employee of Rockefeller. They both were in the business of making medications or chemicals which make medications. So they talked to their friends in the US government and they said I think we should formalize a medical education. Some people are offering one-year course, some are offering two-year course, some are offering four-year course. A lot of quacks are out there. There are some homeopaths, some naturopaths, some Ayurveda, some bone manipulators, you know. So after one year of his study, Flexner suggested that we need to get all these people out of practice. We should formalize four-year education. After four years there would be a comprehensive exam and only those who pass that exam will get licensed to practice. And only they can prescribe medicine. So it was all focused on medicine. So they tell you if the symptoms are, if the disease is A, the medicine is X. If the disease is B, medicine is Y. If the disease is C, medicine is Z. That's what they're learning. So they're learning what disease will have, what symptoms. And then to take care of that disease. And very often what they mean by taking care is getting rid of the symptom. The symptoms are messengers coming from your body. Your body is trying to say, hey, guy, listen to me. Something is not right. Your pressure, your breath pressure is going up. Change your diet, change your lifestyle. They're warning signs. When you go see a doctor, what does he do? Okay, no problem. I'll lower it. When I went for the first time, he did not tell me. He said it's your diet and lifestyle, and I accepted it. Because I was overweight. I lost 50 pounds in one year. And I have lost another 10 since then. So they put blame totally on you. Now you have to ask yourself a question. In the wilderness even today, if you go to wild, you find that all animals are eating what they feel like. And as much they feel like. There's no dietician telling a deer that Monday through Friday eat this green grass in this valley. And on Saturdays come to this hilltop and eat this brown one. And on Sundays just for two hours do this. Nobody's telling you. How come we need that kind of thing? Ever question that? We also are designed like that, have evolved like that. The studies have shown, and then the studies were conducted in 1931. They're known as self-selection studies. The studies show that when children, young children, of 15 months to 30 months, are allowed to eat a buffet table, a low table, kids are young. And they're allowed to eat whatever they feel like. Breakfast, lunch, dinner, three meals. There are only two nurses sitting in the corner and all the children are eating whatever they feel like all over their face messing up. But in six months they found that body chemistry was perfect. There were no deficiencies. It is called self-selection. All animals can do self-selection. The studies have been done on cats and dogs also. See, in the 1930s, we were very honest people. Money-making was not heavy on our mind. Research was funded by the US government and the Canadian government. So this particular study was done by the Canadian government. So how come we lost our ability to self-select? And my hypothesis is that if we can get over all our addictions to food, see, food is addictive, just like cigarette smoking, alcohol, marijuana. Food is also addictive. And caffeine is extremely addictive. So once we get rid of our addictions, we can be in a form where we can eat whatever we feel like as long as the food is plant-based whole food. Not refined food. And that's what we are going to learn today. No oil, not refined food. All whole food. The difference between whole and refined is you can have peanuts, but not peanut oil. You can have sugar cane as much as you feel like, but not sugar. You can have corn butta as many as you feel like, but not corn oil or high-fructose corn syrup. High-fructose corn syrup, HFCS, if you read any label, you'll find all the package breakfast cereals and everything have high-fructose corn syrup, because much cheaper than sugar. Europe, they don't allow it. In America and India, they allow it. So we have lost our ability because human beings, when they grow up beyond the age of five or six, they start eating for other reasons than the liking of the taste. They start eating to revolt. So if father and mother have been telling them, no, your coffee is not for you, it's not for the children. The five-year wants to say, why not? When father and mother are gone, he just takes out that leftover, wants to drink it. He hates it but he wants to drink it. A 10-year-old is told by his 18-year-old brother, no, no, this beer is not for you. When you grow up, then you won't. Now he wants to grow up fast. He says, why wait eight years? I want to grow up tomorrow. So when his brother is gone, he takes the beer and he drinks it. And he hates it. You know, I had my first beer when I was 22. For some reason I decided I'm not going to use my dad's money to buy alcohol. So at IIT Kanpur, all my friends used to say, Lalith, you're missing all the fun. I mean, this is the stuff, man. Beer, chilled beer, there's nothing like chilled beer. Is that right? Some people here? Any hands? They're feeling shy. So when I got my first paycheck at the age of 22, that very evening I told my cousin, let's go, man, I want to try that thing. I have missed all my life. All these friends have been telling me, see, ordered chilled beer. And I had to say, oh my goodness, this thing is terrible, you know. Beer doesn't taste good. This doesn't have a good taste. You have to acquire the taste. And you acquire that taste too. Belong to it to join a group of people you look up to or join some friends. Or maybe you want to date a girl and she insists that you take beer. Whatever. The different reason. Because not the food. Not that it tasted good. You have mango juice, it tastes good. You have chikanjwi. Even chikanjwi tastes good. So there are foods which are intuitively healthy. The point is we started eating for wrong reasons and we started developing addictions. Once we develop addictions, it's very difficult to get out of them. So if you can get over those, you should be able to live your life eating whatever you feel like and as much as you feel like, as long as you're eating within daytime hours. That's another caveat. Because if you're eating during daytime hours, your body knows what to do with it and it's not going to harm you. You eat it after it's dark outside, it harms you. Same food. So there's Dr. Sachin Panda, Indian doctor at University of California. I'm a researcher. University of California, San Diego. And he has done research on what we call circadian rhythm. I'll come to that. So everything in... Here are the myths about it. Everything in moderation is the first myth. So when you eat everything in moderation, you get disease in moderation. That's the problem. When you eat everything in moderation, you get disease in moderation. And those diseases are now accepted. They call them old age diseases. So the thing is when you're old, you expect old age disease. So if you go to any 50-year reunion, and a lot of you young people who are 18, 19-year-old, once you graduate from IIT Bombay and then time will pass by, after 50 years when you meet, as I meet my batch mates, you all talk about diseases. Say, well, I'm on blood pressure medication. I just take a tiny pill. I've got a little arthritis. I think I'll have to have a knee replacement surgery. Oh, I've got this. I've got a little arthritis, asthma. They all accept it, which is wrong. The study was done 22 years ago by National Geographic Magazine. And they told one of their teams to go around the world and find areas where people live a long life. So they went looking. They spent one whole year, 15. And they identified five areas where they found people living to be 9,500, 105. And not only that, they lived long. They lived 9,500, 105 without any diseases, not the diseases we call lifestyle diseases. So to believe that in old age, we should have diseases flawed. That's the point I'm trying to make. Protein myth. Now, that is the biggest myth. There's a reason behind some of these myths. You see the advertisements on TV, protein bar, 15 grams of protein, protein bar, 17 grams of protein. Hey, man, that's better, 17 grams. 20 grams. Wow, 20 grams. We all have been led to believe, number one, that protein is very important for your health. So no disagreement there. Protein is important. But just because something is important doesn't mean you need a lot of it. So how much protein do we need is the question. How much protein do we need? Now, when a child is born, the child doubles his weight within 6 months. So it is the most rapid growth cycle in your life. When you're new born. New born to 6 months, double your weight. 7, 8 pounds to 16 pounds. You would think that your protein requirement as a percentage of total calories, not in weight, how many grams. They're saying as a percentage, if you're consuming 100 calories, how many of those 100 calories should come from? Protein is the question. So mother's milk, which nature has designed for a new born child, should be the right milk. It has only 5 to 6 percent protein. Mother's milk has only 5 to 6 percent protein. And US government in 1947 had established, based on detailed research, that 5 to 6 percent protein is the minimum requirement, daily requirement for human beings. Now they were so heavily biased at that time. Everybody was. You need more and more, so they were concerned. I hope we don't miss out. So there's a concept we call bell curve. When you do any study, it comes like a bell curve. And you say 2 sigma, mean plus minus 2 sigma, that 95 percent of population. If you go 3 sigma, you cover more. 4 sigma cover more. So they said, let's just cover more. Make sure that nobody, we don't blunder. So they said, we recommend. Minimum is 5 to 6, but we recommend 8 to 10 percent. So they thought they were just being smart and safe. Now the thing is, your body can store extra fat. It goes under your skin. Subcutaneous fat. Your body can also store carbohydrate as sugar, glycogen. So you can store about 125 grams of glycogen in your liver, which gives you about 500 calories worth of energy. And another 375 in your muscles. Muscles need to also keep some sugar, ready for action. But your body has no organ where you can store protein. So if you eat extra, what will happen? Your body converts it into fat. So instead of 5 percent, if you eat 10 percent, 15 percent, 20 percent, body just converts it into fat, takes out nitrogen. That nitrogen combines the hydrogen to give you ammonia, NH3. Ammonia is very toxic. So the body combines NH3 with water, H2O, and makes uric acid, which your kidney processes and the waste out of that becomes urine. And your body gets rid of it. Now uric acid is also harmful. In fact, uric acid crystals are what cause your gout problem. Gout is a problem. Your body says, take it away further as far as you can. What is the point for this from your body is your big toe. It's very interesting. The gout only causes pain in your big toe. It takes the uric acid crystal and deposits it there. So when I sold my first company, I got into money. Came here to my sister-in-law's home. And I was here for a week. And they say, I'll just bring food, you know, prawns, yeah. So normally there's something called king prawn. In Bandra there's a restaurant. It's to sell it for 900 rupees per plate. Bring more. So eating one prawn is one meal essentially. Two prawns, three prawns. Tikka kabab, all kind of things. Chicken, oh just bring more. No, no, no, you don't need bread. Prawn is for eating. Tikka kabab or prawn is enough. Everything is needed. When I flew back in seven days, in my plane, my big toe was hurting. First time in my life I experienced that pain, landed, went to see the doctor because I put some hot water, didn't help, cold water didn't help, ice didn't help, nothing helped, nothing helped. The doctor said, you have got gout, you're eating too much protein. So we get gout problem, it's because of protein. So the point is, if you're going to convert it into fat anyway, why are you eating it? Just eat the fat. I mean, why take it and then tax your liver which converts it and then tax your kidney? Unnecessarily, that is the cause of, that's one of the causes of kidney failure in old age. People 75, 80 years old are going for dialysis, very common in America. You go to any small strip mall, strip mall is where they are 5, 6 shops, you call them neighborhood malls, you know, they're known as strip malls. So you'll have a convenience store like 7-Eleven, Vikram Yoga, nail care, barbershop and you'll have a dialysis center. People, it's a very big, financial planners come if you are into money, they say, okay, I think you should invest into dialysis centers. It's the fastest growing industry in America because they all are feeding them protein. So on one end they're telling you protein, you need to eat more protein, more protein. And then on the other end, they're putting you into dialysis machines. The reason this myth is being propagated is that animal food is very high in protein. In fact, if you eat lobster or crab, 90% of the calories come from protein only. And the remaining 10% fact, there's no carbohydrate in any animal food. Number one observation, and there's no fiber in any animal food. So animal food is high in protein, low in carbohydrate. Now if people found out that both are wrong for you, then people will stop buying animal food, isn't it? So there's a massive campaign by the food industry to make you believe that keto diet is good. Keto diet is good. Keto diet, it started first as Dr. Atkins diet. Dr. Atkins said, eat fat and protein, and you will be healthy, you won't have heart attack. That was keto diet. When he died, he was 350 pounds. If he knew how to lose weight, how come he didn't lose weight? He died at the age of 71 and we found out that he was suffering from heart disease. He didn't tell anybody. They say that he died because he fell and maybe he fell also. That's besides the point, but he was suffering severely with heart disease. So keto diet kills you early and very bad after you are 60 years old. But you love eating fat, butter, people love butter and meat and eggs and masala omelette, all those things. Now you have fire available, you can cook these things. Half a million years ago, you could not have masala omelettes. You never ate eggs. So this is what is going on. Keto diet is the worst diet. U.S. News and World Report, reports during their last publication of the year, various diets. And in those various diets, a keto diet repeatedly comes as the worst diet. But anywhere you read, if you write a book which talks about eating keto diet, they'll buy one million copies on day one. There's a book called Grain Brain. This is how you make a book as number one bestseller. How come the book is really number one bestseller? If the book has just come, how has it become bestseller? So they will buy, the industry will buy one million copies. So it's already pre-agreed upon, it's become bestseller because one million copies have sold on day one. So then they write New York Times bestseller and then they'll give it to their doctor. So the doctors will also read it. Another one is called wheat belly, grain brain wheat belly. People love to hear good things about their bad habits. If there was a book out there which said they're having two pegs of scotch every evening, it's good for your health. Every man will go, every Indian man I know for sure will go, buy that book, bring it home and give it to her wife. Honey, see, I've been telling you all along, this is good for you, good for me. That's why I take it every evening. So don't go by what gets published. This is how myths get purported. Calcium and dairy myth is the same. People think that you have to have dairy to get calcium. That is totally wrong because when dairy you consume, it causes acidosis. So that acidosis, that acidity it causes to neutralize. You bleach some calcium from your bones. See, your bones become strong due to the protein structure inside the bone. And when you put those bones through some kind of exercise, this is what makes the bones strong. Squats, sit-ups, pull-ups, they don't become strong. In olden days, in fact, there's a chalk out here. They must be. Oh, yeah. See, the calcium is very brittle. Calcium does not make the bone strong. Calcium is brittle. Bones become strong because of the protein structure and because you put them through stress. So countries which consist of bones, they are very strong. Calcium is brittle. Bones become strong because of the protein structure and because you put them through stress. So countries which consume maximum dairy have the highest rate of hip fracture. US, Canada, Sweden, Norway, Denmark. These countries get maximum hip fracture because they consume maximum dairy. Exercise myth. This is another myth among young people. I go to gym, so people 30, 35, 40-year-old feel. I go to gym for two hours every day. What can go wrong with me? Because these people then indulge in unhealthy eating because they're so confident that nothing wrong can happen to them. So there was this cricketer, Shane, five months ago he died, something like that. Everyone was surprised how come Shane died? He was such a good athlete. The studies have shown that of half the people who die after first heart attack, not everybody dies, but of the people who die after first heart attack, almost half of them had perfectly normal blood signs. Not high cholesterol, not any signs of cardiovascular disease. Because they were unhealthy. The people who believe in physical exercise will solve all their problems. That's totally wrong. The last thing here is, there's a common myth that better safe than sorry. People tell me, I just take a tiny blood pressure pill in the morning. Just because it's tiny, you think it's good. Just to be safe. I'll just take a little metformin, just to be safe to lower blood sugar. Metformin is taken to lower blood sugar. So this is a misconception that instead of sugar level rising and not taking medicine, it's much safer to let sugar level come down and take medicine. What if this is flawed? And we have proven it to be flawed. Okay. It's flawed thinking. And that gets reflected in this curve. It's called J-curve. Senior doctors who have retired in last 10, 12 years have started realizing that we have gone in the wrong direction. The pendulum has gone in the wrong direction too far. We are over-medicating the patients. Now, agreed, on this axis you have high blood pressure, normal or low blood pressure. High blood glucose, low blood glucose, high cholesterol, low cholesterol. So this is your disease state. And this is your health. One of the major of health is what we call all-cause mortality. Now, this curve is only for blood pressure and cholesterol, but it also applies to blood sugar. It's a concept. The concept is when you are very sick, medication helps. And the side effects of medications which hurt you, the hurt is less than the help. So take medication. Then you take more medication. It helps you a little less. But if the amount is hurting you, it's still less than that. Take medication. So here, you take medication, you come down to this point. You take more medication, you come down. You take more medication. Now, you are at this point, which is the optimal health. Now, when you take more medication at this point and bring your blood pressure lower, or blood sugar lower, or blood cholesterol lower, your health actually deteriorates. So this is a finding of last decade, 12 years. And that is leading to many very interesting conclusions and revisions of guidelines. Some of these revisions are not being properly communicated. The media does not cover it. A lot of you are young, but when you go back, ask your father and mother or grandfather if they are alive. They must be on blood pressure medication. So what I am going to tell you now, please make a note of that. So question is what is the optimal blood pressure? Beyond which, if we take further medicine to reduce it, it is causing you more harm than good. That point is 140 over 90. 140 over 90 for everybody under age 60. So if your father or mother are under age 60 and they are taking blood pressure medication and their blood pressure is less than 140 over 90, they are over-medicating themselves. And if they are over age 60, then this point is 150 over 90. Now, I meet a lot of people. They come to me and say, you know, my doctor is very good. He's keeping my blood pressure 115 over 75. Your doctor is terrible. He's over-medicating you. He's killing you with medication. He's not good. People come to me. Similarly, this point for diabetes, that's very interesting. This point for diabetes, or let's say this range, okay, because there's a little flat area here. So this range is 7.5 to 8.2. So 7.5 to 8.2 is your optimal blood sugar. If you're on medication, if you're not on medication, the lower the better. It's not an issue. But if you're taking diabetic medication, the optimal is 7.5 to 8.2. And I meet a lot of people. They come and tell me. In fact, today, in our lunch, I had a lunch with my Bombay members. And somebody came and she said, her... Oh, yeah, your sister. Your sister said that. That's right. Her doctor was keeping her A1C at 5.3. I mean, that doctor should be sent to prison. This is as bad as this. So if it is as bad as this, why keep it here? Why not here? Because you are here with less medication. You are here with more medication. So 5.3 is actually as bad as something. I have not even seen the curve go that far. Like 11.5, I'm guessing. But I know that 6.3 is as bad as 10.3. Okay, so a lot of people come and tell me that my doctor is very good. My A1C is 6.3. It's terrible. So this was the guideline that was published. Here's the actual raw data. This is a study done on 28,000 people in 2007, 2008, and 2009. It got published in 2010. We have known about it for 12 years. And finally, they changed the guidelines four years ago. So you see, this is the curve for people on metformin. When it comes down, this is around 8.2. This is 7.5. This is your bottom and goes back up. So if you are at 6.0, you are somewhere here, which is somewhere here, which is around 10.0. So 6.0 is as bad as 10.0. And if you are on insulin, these both are equally bad. So this is 6.3, and this is 10.3, okay? Around 10, yeah, 10.2. 6.3 is as bad as 10.3. This is four-year-old. Finally, they decided to revise the specification. But the doctors here don't know about it. And that is also by design, because these doctors are members of some association or the other. So if you're a diabetes doctor, you're a member of American Diabetes Association. An American Diabetes Association is a smaller body. There's another further specialization, American Association of Clinical Endocrinologists. It's a highly specialized doctor. You know, rich people like to go to specialized doctors. If you're a general practitioner, no, no, I don't want to talk to general practitioners. AD, no, no, I want to go to clinical endocrinologists. They were so nervous when this study came. Here is the guideline. Read it. March 6th, it was released on March 5th. Patients with type 2 diabetes should be treated to achieve an A1c between 7% and 8%, rather than 6.5%. Now, American Association of Clinical Endocrinologists, their guideline is it should be kept below 6.5%. When this specification came, I mean, the guideline came, they got so nervous, they would lose half their business overnight. So they said, no, no, nothing doing. We don't believe in this. This is a larger body of less conflict of interest. ACP is the second largest body in America after AMA, and AMA does not get involved with these kind of specifications. So ACP is the largest body with least conflict of interest, and they are recommending it. So they came back with their own specification within one week, March 12th, and they said, we recommend that A1 should be brought under 6.5%. So there's a lot of politics involved with our health. Please understand. The thing that you read, they're not correct. There's an article today published in Indian Express about me, and in that article, I had talked about a protein experiment that I'm going to tell you. In the National Institute of Nutrition, Hyderabad, in 1967, Dr. Gopalan and Madhavan did a study. They created two groups of mice, and they all were injected with aflatoxin, which causes liver cancer. Then to one group of mice, they gave a diet which is 5% protein. To other group, they gave a diet which is 20% protein, and the protein was protein found in milk, which is casein. And they found that the group that got 20% protein, they developed cancer. They developed cancer. The 5% protein group did not develop cancer. None of the 5% protein group rats died. The 20% protein group rats started dying. So this information was published in a journal, and an American scientist by the name Dr. Colin Campbell from Cornell University, he was working in Philippines, helping Philippine government find sources of animal protein for children malnourishment. His PhD thesis was how critical animal protein is to human growth and development. So he was a firm believer in that. His parents were in the dairy business. When he saw this study, he said, you have made a mistake. The 20% group should have survived. Not the 5%, because protein is what we need. That's what his life's work was to that time. So he wrote to the editor, he said, I think you guys have made a mistake. You have swapped the data by mistake. Please double check it. The editor got nervous. He went to the doctor, he called Dr. Gopalan. He said such and such American scientists from Cornell is making this claim. So Dr. Gopalan said that, no, no, we also thought it was a mistake. We were also expecting 20% group to survive. But the data is data. So when the editor told Dr. Campbell that no, it is correct data. This is the study. He went back to Cornell and replicated the study. And in that study replication, he found it to be correct. That was a turning point in his life. Today he is the number one nutritionist in the world. He is 80, 80 years old. So then he did more studies. He said, okay, 5% survived, 20% died. How about 6% survived? No cancer. 7% no cancer. As soon as he went to 8%, the cancer emerged. So his conclusion is, if in your diet, total protein is 8% or more, condition one. And your diet has animal protein. Then it creates an environment in which cancer cells grow. Okay, they promote. And what has happened in India after that study? It was Indian study. After 55 years, we consume twice as much dairy than we consume at that time. So we do research, but we don't listen to our own research. So animal food is very harmful because it promotes growth of cancer. It promotes growth of cancer. Initiation of cancer happens due to gene mutation. Your genes are mutated, becomes cancer cells. And that happens for many reasons. Chemicals, like in this case, have to toxin or radiation or microwaves or antenna or 5G. People are questioning 5G, things like that. Okay. So that was the protein. This is the blood pressure. Same thing. Less than 60 normal is 140 over 90. Over 60 normal is 150 over 90. You can take a picture and give it to your granddad who may be on medication that this is the guideline. Okay. So now we will come to causes of chronic diseases. Causes of all or most chronic diseases can be grouped into these five groups. Number one is inflammatory food. Inflammation is the leading cause of lifestyle diseases. When we eat food, which our body was not used to, our body did not eat it for millions of years as we were evolving. So here I give an example of if you live in a neighborhood, Bombay is not a good example, but Delhi or Agra or small towns. You have a house and next to the house you have a green belt of lawn, maybe 20 feet deep. You have a fence and then you have the road. So when you get up in the morning, 5 o'clock, 6 o'clock, you see some sweeper cleaning the road and you don't think of it twice. Yeah. He comes every day. He cleans the road and I see him. It's not an issue. Then the newspaper boy comes or man and he delivers the newspaper. Yeah. You see him every day. It's not an issue. Then you're made rings a bell and you look at the eyeglass. Yeah. Come on in. She comes every morning, 7.30. Now suddenly let's say doorbell rings and you look in the eyeglass and you find a heavy set African gentleman, dark complexion, 6 feet 3 tall. So who is he? Why has he come? I never see him. So the wife is telling the husband. I don't know who he is. I don't know who he is. You feel threatened when you see something you're not accustomed to. You feel threatened and you go into a defensive posture. So inflammation. What is the meaning of inflammation? Inflammation meaning is your body's response to a perceived threat. Whether it is a real threat or not is not the issue, but you are perceiving it as a threat. Now in this family, different people will respond differently. If it's a typical family, you will say, Shut up. Don't say it. It will go away. Pretend we are not home. But if he is a colonel, your army officer retired, he'll get his pistol and he'll say, who is he? Why are you here? What do you want? But they both are defensive response. That's what I'm trying to say. So when you eat something that body has not known, now I'm talking through evolution through millions of years. When you write a story of your evolution on 500 pages, on page number 500, paragraph number 5 will be, and then we settle down 15,000 years ago. That is where it will be only. 15,000 years ago of human settlement will be on the page number 500, paragraph number 5, last paragraph. So now just imagine you're eating sugarcane. The body says, come here. Good, good. I know what to do with it. Sugarcane. I've eaten it for millions of years or whatever. Thousands, hundreds of thousands. But when you eat sugar, the body gets nervous. What is this? White powder. Body gets inflamed. Body goes into defensive response. Sugar is inflammatory. When you eat peanuts, body loves it. I love peanuts. You eat peanut oil. Body says, what is this? I have not consumed it. So that is inflammation. Body says, I have not eaten eggs. They used to taste yucky before the fire got developed. This is only 400,000 years that we know fire. Are you following me? The point is, I'm obviously trying to tell you in a simplistic way what happens, because we have evolved. I mean, we feel threatened, but a lion does not feel threatened. He has evolved to eat eggs all the time. What have we done? Eggs are good for me. Lion does not get nervous. So that is inflammatory food. Inflammatory foods are very harmful. And inflammation is the leading cause of many problems. So here, inflammatory foods. Animal foods and eggs, dairy. Again, the same thing, dairy. Somewhere along the line, 15,000, 20,000 years ago, there might have been a famine. Not enough food, and everybody was dying. And some fellow thought, instead of dying, let me just milk this buffalo. And he survived. And when he survived, everybody else said, Khanna ji toh bhajgay hain. He drank milk of the buffalo. Khanna ji bhajgay hain. Why don't we try it too? Kapoor, Mehrotra. And Duggal, Sablake. He started drinking cow milk. This is how it must have started, as simple as that. And then when we settled down, we domesticated animals. And we said, let's just keep some. For the rainy day, keep some cows. You know, I gave a talk to Hare Krishna Temple in Delhi, and they said that Krishna ji used to drink, eat butter. So I said, yeah, Krishna ji was a child who is innocent. But Yashoda, the child's mother, have you ever seen a picture where Yashoda maya is saying, butter, mukhan khalo? She's always working to make sure that he does not get butter, isn't it? So if butter was so good, wouldn't she be feeding her? Why would she go through so much trouble to hide it, to hang it from the ceiling like a ceiling fan? I mean, it's common sense. The mukhan was not good for people. Or excess of mukhan. So you use a little bit, a teaspoon or two, to cook your vegetables, that's besides the point. So I suggest people, I recommend people, that if you're healthy, like a lot of you are young people, I say you eat only two teaspoons of ghee or oil per day. Two teaspoons is okay for you. But if you are sick and have diabetes and kidney problem and lung problem, no butter or ghee or oil at all, no refined food. So the guidelines are emerging, no refined food, only natural food, unrefined. Also no processed food. Now the thing is, any company which is processing the food, what do they want? They want to make profit. To make profit, they want you to eat more. Now when you make potato chips at home, you will eat 10, 12, 15, you will get tired. You will say, can I eat something sweet? Your body gets satiated. But when you open a box of Pringle, you eat one, you eat two. Without realizing, you finish the box. In fact, they take pride. The ad line says, you can't just have one. That used to be their tagline. Why? Because they hire PhDs in psychology to design the food in such a way that it will circumvent your satiation mechanism. So processed food by design is designed for over-consumption. When your doctor tells you you are overweight, you're eating too much and not excising enough, you have to ask yourself, why am I eating too much? Ten thousand years ago I did not eat too much and even today all those animals in the wild, they don't eat too much. Why am I eating too much? Because the food has been designed that way. It's not your fault. So don't eat processed food. No Haldiram Namkeen. You know Haldiram Namkeen again, you eat. You finish it. Okay. No Bikaner Namkeen. So no animal food. No refined food. And no highly processed food. That's all. That's all we are talking about. Don't look for a solution. I have lost weight. I started eating for a minute. All nonsense. If a person is eating millet all his life, you give him little wheat, his health will improve. Because what is in millet is already in the body. He's been eating it every day, three times a day, two times a day. But what is in the wheat and not in the millet, he's missing that. We're playing with a partial deck, the very first sentence I said. So we think that wheat has these and millet has these. There might be many other nutrients which are there in the millet, but not in the wheat. So a guy who has been eating wheat, you give him little millet, his health will improve. Similarly, the guy who has been eating millet all his life, give him little wheat or rice, his health will improve. So you must consume all varieties of food. Eat what you like, but some that you don't like. Okay. If you like rice, you're a South Indian. Out of 21 meals, 11 meals have rice. I don't object. That's more than 51%. 11 out of 21 meals. But some meals have little wheat, have little millet, have some quinoa, have some corn, have some oat, different grains. This is helpful. So have a variety. Similarly, dal, have some rajma, have some chole, have some lobia, kidney beans, small ones. Have some moongki dal, some arrarki dal, uladki dal, chana ki dal, masoor ki dal. Have a variety. You come to our house, you'll see we have all about 12 different dals there, dals and beans. And we make sure that we rotate them. Make sure that we eat them all. So eat all fruits, no objection. People try to find, no, no, no, this fruit is better. It's all nonsense. There's no fruit better than others. Eat all your fruits, all your vegetables, both green leafy and the regular, other vegetables. Eat starchy vegetables. There's another nonsense floating around. I told you, they say, low carb, low carb. Potatoes are very harmful. Potatoes are the healthiest vegetable known to mankind. They have same amount of protein as in mother's milk and they have only 1% fat. I mean, in the society right now, overweight is a problem. In our society, underweight is not the problem. I mean, you guys are young, 18-year-old, so you are all slim. When you become 48, then we'll talk. You all would have gained another 30, 40 pounds. I was an example myself. I was very health-conscious at IIT Kanpur. As health-conscious, let me tell you a story about myself. I used to do weightlifting. My roommate was a tennis and table tennis champion, both among all five IITs. We used to order double breakfast because we thought we need protein. Instead of one, two glasses of milk. Instead of one egg, two eggs. Instead of two slices of bread, four slices, two packs of butter. And that was not enough. Then we had a milkman who would deliver half a liter of milk. I'll boil it and we both will have one glass. And we'll have whey protein powder. We thought protein powder is what you need. Protein powder does not make your muscles. It's all getting, causing your dialysis problem, I told you. Because protein has to be changed back into fat and nitrogen, ammonia, uric acid. Discuss that. So I did everything wrong. And I thought I was doing it right. I was very proud of it. A lot of you are doing things wrong. An important thing to empower yourself is educate. And when you're watching a video, think about it. Who is talking? Is this influenced by food manufacturers or pharmaceutical manufacturers? Is it a conflict of interest or not? Okay, so this is what we need to avoid. Alcohol you all know about, so I don't have to speak. Alcohol is harmful. It kills your brain cells. It doesn't minimize it. Avoid it if you can. I mean, World Health Organization says clearly, yes, red wine is healthier than white wine or scotch or rum or vodka or whatever. Hard liquor. But if you don't drink, don't start on red wine tomorrow. Oh, I hate it, but I drink it because World Health Organization says it's good for health. Don't do that. Okay, there's a difference between healthy and healthier. Just because something is healthier doesn't mean it's healthy. Red wine is healthier, but healthier is always compared to something, compared to white wine, compared to beer, compared to scotch. But compared to plain water, red wine is not healthier. Please understand. Similarly, they say olive oil. You must have heard, a lot of people ask me because Italian oil manufacturers are pushing very hard on India. Indians are getting heart attacks, heart problems, diabetes. So they think, oh, this is extra, this is virgin olive oil. No, no, this is extra virgin olive oil. Have you seen those? Anybody has consumed olive oil here? Yeah, yeah. So then they have XXX. It doesn't matter how many virgins are attached to it. Olive oil is unhealthy, as simple as that. An olive oil for Indians makes no sense at all. Butter at least you need for cooking. It tolerates very high temperatures, ghee. Olive oil does not tolerate those temperatures of ghee. All right, go to next. Second cause is deficiency of nutrients. So when you get accustomed to eating certain foods, you develop some deficiency. I'll give you an example of wheat and millet. The fellow who has been eating millet will have some deficiency of things which are found in wheat. And the family which has eaten wheat all through their life will have some deficiency which are found in millet. It doesn't mean millet is better than wheat or wheat is better. You just need to eat variety. Second one is interesting, nitric oxide. So when our body causes inflammation in our blood vessels, our blood vessels have an internal lining of a cell called endothelial cell. And we have 70,000 miles of blood vessels. And if you split them and open them, the total surface area of the internal lining will be size of 8 tennis courts. That is how much blood vessels you have. So when you eat inflammatory food, it causes inflammation in your epithelial cells. And to heal that inflammation, your body takes some cholesterol and puts on top of it. That is what builds what we call plaque. It's a plaque buildup. So as you grow, your plaque buildup keeps increasing. More inflammation, more eggs and sausages and milk and cheese and paneer you eat. More inflammation, more plaque is developing. Now your endothelial cells have a unique ability to release nitric oxide, NO. And when they're releasing nitric oxide, if the blood flows easily, very smoothly, because it has less friction. So wherever a plaque is formed, the nitric oxide is not being released. So it is important we develop deficiency of nitric oxide. And this is a daily meal plan of an Indian vegetarian. In this meal plan, you get up in the morning, you take tea with milk and sugar. A couple of rusks or biscuits. 9 o'clock, kaluparatha, poha, upma, idli, something. With a sweet lassi, the dahi is there or laminate. So in every meal you see, you're getting ghee or oil and sugar and dahi. If you add them up, this is for healthy people, so-called normal people, ourselves. It's not a naughty boy who has four coaxes a day. I'm not talking about those guys. We're talking about healthy people. We think we're eating healthy. I used to think I'm eating healthy. Every time I ordered a hamburger, I made sure that they put cheese on it. I thought cheese is healthy. Chalo ishi baane, cheese toh aage, thodi, dahi aage. That was my thinking. When I made tea, I made it out of milk. Chalo ishi baane, thodi toh aage. Totally wrong. Concepts were wrong. So when you add it up, you find that 20 to 50% is coming from ghee and oil and sugar. And another 10 to 20% of calories are coming from dahi. If you add them, 30 to 70%, 30 to 70% of your food intake has no fiber. There's no fiber. Dairy has no fiber. Oil has no fiber. Sugar has no fiber. Now what we have learned now is we learned 25 years ago that our body has 30 trillion cells. But within our body, there are 38 trillion foreign cells. They're residing. They're bacteria, fungi, viruses, mostly in our colon. They're throughout the body, mostly in our colon. Now these bacteria also need food, and they get that food from fiber. So when you eat rajma, this concept called resistant starch. When you eat rajma, it's not death digested in your stomach. All of it, only half of it, more or less. The rest goes into your colon. When it goes into your colon, your bacteria love it. Oh, finally the guy listened to me. Rajma is coming. Rajma is coming. They feed on it, and they release gas. That's why you have gas when you eat rajma, a chole. Passing gas is not an unhealthy sign. Understand? It may be a social problem, but it's not a health problem at least. All mammals, they pass gas. It's a sign that your bacteria is called microbiota, a garden in your colon. They're very important. The research is being conducted now in the last two decades, and we know that our gut and brain have a direct connection. There's a network between our gut and brain. You know the old feeling, I have a gut feeling that this is not the right decision. So you have to feed these bacteria. When they are fed, they make vitamins for you and other nutrients for you. So what if we just replace that 30-70% of the food, which is calorie-rich but nutrient-poor, with some nice fruits and vegetables or green juice? Just think about it. The body just loves it. I'm telling you, there's no lie in this. You see the changes within a day. You will feel so energetic. You will stop getting tired. I used to go for long rides with the fond of travelling, and after five hours of driving, we would say, I wish I was in India, I would get tea and samosas. You get tired after five hours of driving. Now I go and we don't stop. And we keep driving, enjoying the scenery. And I'm 10 years older than when I was 63 when I made the changes. So the point is, human body evolved to be standing and walking 12 to 14 hours a day. Walking 12 hours a day should not tire you. That is what we did. You shouldn't be wanting to sit down. It is honest to goodness, I'm telling you. This is what people report the most within a week. My sleep has gotten better, and I'm higher energy. Simple things. Alright, we move on. So this is deficiency, fibrodeficiency, nitric oxide deficiency. Omega-3, see our body is good at making fat. Anything you eat extra, it converts it into fat. But there are certain fats called omega fats that our body cannot make. So if something our body cannot make, and we must eat it, it is called essential. So it's called essential fat. Omega-3, omega-6, omega-9. Omega-3 is anti-inflammatory. It's very good for you. Omega-6 is inflammatory. So we need to make a little extra effort to make sure that we are getting omega-3. Now omega-3 is found in Alciga Beach, flaxseed. So I recommend taking one tablespoon of flaxseed or chia seed. Chia seeds are the tiny ones with black dots. Or hemp seed. Hemp seed are also good, or walnuts. These three-four things are very rich. Mustard seeds are very rich, right? Among all the oils, the mustard oil has the best ratio of omega-3 to omega-6. Because you don't want too much omega-6 and you want more omega-3. So if you're going to use oil, and those who are healthy who want to use oil, Kachighanika mustard oil is what I recommend. The mustard oil, the omega-6 to omega-3 ratio is 3 to 1, which is very healthy. When you eat peanut oil or cotton seed oil, some of the oils, there's a thousand to one. There's a thousand units of omega-6 and one unit of omega-3. So you can imagine it's going to cause you a lot of inflammation. Because omega-6 is inflammatory. So you need to keep that in mind. Now, vitamin B12, I discussed earlier, it found in the water. River water, groundwater. But we are now chlorinating it, our municipal supply. So we have to take supplement. That's the only supplement I recommend. Vitamin D is found in our body makes it under sunshine. So please go out and spend at least 20-25 minutes in the sun each day. When sun is available. If you keep it 6 months, that's enough for your winter months. You don't need all 12 months, 365 days. If you can do that half the days, that is enough. Your body stores it. And then water. Water is important. We don't drink enough. When you get up first thing in the morning, have two glasses of warm water, before brushing your teeth. Because we have saliva. Saliva has certain enzymes which are good for us. We don't want to spit it out. We want to swallow it. This is my kitchen. And I make juice out of these things. This is the shard, which is like beetroot leaves. Kale, arugula. This is celery. This is the salad, leaves, locky, cucumber, apples, ginger. This is your beetroot. And this is kachihaldi. Juicing apples, carrots, and this is a fennel bulb. So just imagine that 30-70% calories you were taking from oil, sugar, and dairy are removed from your diet and this has entered your diet. That's all I'm talking about. Very simple. That's all. Your body, have a glass of juice before every meal initially. Once you're off your medication, reduce it to two glasses. After one year, reduce it to just one glass in the morning. Start your day. In fact, in the dorm, when I'm... I'll be teaching a course. IIT Kanpur has accepted or have asked me to teach a course as an elective. You know, you all have elective psychology, sociology, political science, economics. So they have agreed to add a course into elective three-unit and I'll be teaching that from January through April. So this is all you need to do. Okay, nitric oxide and I discussed other things we go to. This is you eat your water. That's another thing. In the morning have two glasses of water, then 45 minutes after lunch, a glass, 45 minutes after dinner, a glass, and a glass before going to bed. Rest of the time is eat your water. Make a bowl every day of carrots and mooli and other vegetables. And make sure this is finished by night time. Okay, we finished it. No, excess of nutrients is another problem. So excess of animal protein I've discussed. Saturated fat excess also causes problems, a lot of heart problems. Omega-6, I talked about it. That's why you want to avoid all other oils, peanut oil, sunflower oil. They all are very high in Omega-6. Sugar is very harmful, highly processed. I discussed that, processed food. This is your blood vessels. If you are meat eater, you see all the plaque. This is all the plaque deposit. If you are a vegetarian, this is the thin layer of plaque because of dairy or eggs that you might be eating. If you are plant-based, absolutely clear. Internal lining is clear. This is the fat in the food and cholesterol in the food, but there is no lining. That's what plant-based is. And when you go to this, your plaque goes away. Bill Clinton, President of the United States, the most powerful man in the world, had access to all the best doctors. When he retires in year 2000, in four years, he had to go through quadruple bypass. Quadruple, four blood vessels. In 2008, they put in two stents. In 2010, they wanted to do another double bypass. His friend, Dr. Dean Ornish, who teaches at UCSF, told Bill, don't do that. Bill Clinton's friend told Bill Clinton, don't do your bypass. It's not going to do any good. You already saw that six years ago, 2004, you did quadruple bypass. So he told him to go under care of Dr. Caldwell Esselstyn, who was at Cleveland Heart Clinic, the number one heart clinic in the world. And what does Dr. Caldwell Esselstyn tell him to do? Eat five servings of green leafy vegetables per day. Of course, everything else I'm saying, which is no animal food, no processed food, no refined food. On top of that, five servings every two hours of about the size of your wrist, green leafy vegetables. Now, people here are not that terribly sick. So green juice is enough. It makes it easy. Eating green leafy vegetables is the best choice. Green juice is the second best choice. It just makes it a little easy to drink. Okay, so we finish this. You didn't tell what happened? Oh, yeah. So since 2010 to now, 12 years, he lost weight, 40 pounds. He hasn't had any heart attack. Not even heart attack, no heart event in the last 12 years, after 2010. And earlier, he had so many events. He had heart attack, he had 2004 quadruple bypass, and he lost his strength. So you see the changes. This is what happens. Okay, now this is the interesting subject. It's going to talk about a couple of things I feel very strongly. Number one is that they add food called grass, generally recognized as safe. These are additives which they have not researched. Why they don't do research? I don't know because they'll find something wrong with it. One is more MSG in Chinese food because they've been eating it. We've been eating it for thousands of years, so it should be okay. The second is interesting what is called dhalda, which is hydrogenated fat. They call it vanaspati ghee. Dhalda is very bad. It's been banned in America and Europe four years ago. Of all the foods on the bottom of the list, if there's something, that is dhalda. Even worse than sausages, bacon. These sausages, etc., are called class 1, group 1 carcinogen, by World Health Organization, which is in the same category as smoking. So smoking and eating sausages or eating hot dog is same category. They are carcinogens. There's toxicity in environment. There's not much you can do about that. I mean, deli air is bad. So do some kapal bhakti or some kind of breathing exercises. They'll help you. Third is visceral fat. So visceral fat in our body, the fat is supposed to be stored under the skin. But when our liver is making fat, and if you are eating oil, then the fat level goes up in the blood. And some of that fat gets spilled over in your liver, in your body, where the organs are. They become visceral fat. And some in between your muscle cells. That is called intramyocellular lipid. A tiny fat going around. So your muscles have insulin receptors to receive the insulin. When the fat goes and blocks that insulin receptor, that's why you develop diabetes, which is insulin resistance. Insulin cannot do what it's supposed to do. It's not going into the receptors because the fat is blocking it. So visceral fat causes problems. And one solution for visceral fat problem is to eat your food in a narrow eating window. This concept is called intermittent fasting. When you do intermittent fasting, you eat all your food within 8 hours. Or maybe 10 hours. Within 8 to 10 hours. For 14 hours or 16 hours, you don't eat anything. Now your body runs out of glycogen, the sugar or the glucose, in 12 hours. So when you sleep, when you get up in the morning, you're out of glucose. When you run out of glucose, the body changes the metabolic pathway from glucose burning to fat burning. And the fat it likes to burn first is this undesired fat. You say let's not disturb that fat that is neatly stored under our skin. Let's burn this fat, which is visceral fat, intramyocellular lipids, or liver fat. The liver fat causes cirrhosis of the liver. There's a disease called non-alcoholic fatty liver disease, N-A-F-L-D. In olden days, only alcoholics used to get liver disease. Now a lot of vegetarians also get. A soft drink is as bad as drinking beer. Please understand. It's no different. It produces lipids, fat in your liver, which overloads your blood supply with fat and spills over. And that is the cause of N-A-F-L-D and many other diseases. Your visceral organs become lethargic. Lack of physical activity is also a problem. Because when we walk, our lymph nodes, which is the genitorial system in our body, has no pump. See the blood circulatory system has a heart pumping every minute, every second. But the lymph nodes, which have spread all over your body, which collects the waste, has no heart or no pump. So it works when you move your hands and legs, because you have nodes here, lymph nodes, and you have nodes here, under arm. And the movement makes the lymphatic fluid release and come out better. So you need to have physically active. So what I recommend is that you walk 10,000 steps a day. That's the guideline. Just make sure that you're making 10,000 steps. If you fall behind, catch up on the weekend. For every week, just make sure 70,000 steps were done. That solves the problem. Now this is an important one. If Nobel Prize was given in 2016 to Dr. Yoshinori who demonstrated that when we don't get food, we don't get protein for about 21-22 hours, our body begins to recycle its own protein. In our body we have dead cells, we have damaged cells, we have misfolded proteins which have been folded in a mirror image incorrectly. What it does not throw them, it keeps them for a rainy day. The problem is these days we don't experience a rainy day. In olden times, there were some days we found a garden of fruits and then some days we did not find them. And when we did not find fruits, we just moved another 25 miles, 30 miles, to put a new camp. So our body knew that I'm going to run out of food. When it ran out of food, it just recycled the dead cells into amino acids. Protein is nothing but amino acids linked together. Our body makes 2 million different proteins. So we don't need to eat any certain protein, we just need amino acids. And any protein you eat, it goes into the liver which converts it back into amino acids. And those amino acids in your body then makes their own proteins. So Dr. Yoshinori demonstrated that when we don't get protein for 21-22 hours, we tend to recycle the spent protein stored in our body. This is a protein stored in every cell in a space called Lysosome, like a trash can in your bedroom. Then these protein dead cells are there, so it recycles all of them. And it's a very healthy process. Now in our custom Indian cultural heritage, we have a custom called Ekadashi. Ekadashi fast. Every 14 days on the 11th day of the moon, we used to not eat at all for whole day. So the previous day you finished dinner, nothing for the whole day. And the next day you have normal breakfast, no big deal. So you got a gap of 36-40 hours depending upon what is your intermittent fasting window. 24 plus normal fasting window of 14-16 hours. When you do that, the body cleans up the problems of the last 2 weeks and becomes clean again. So it's a very healthy process and I recommend that you do. It is not difficult. Once you start fasting, you actually mind becomes sharper. If you give exam while fasting, you will perform better. And your metabolic rate goes up. If you walk a mile, you will spend 100 calories. If you walk a mile while fasting, you will spend 108-110 calories. So fasting is a very powerful tool and most underutilized tool. Our ancestors used to fast. They had a reason to fast every week, every 2 weeks. Something or other, Janmashtami, Shivratri, this, Purnamashi, Amavas, whatever. They were always finding fast and they connected fast to spirituality. So the compliance would be better. Because we in India and all over the world also, our compliance is best for spiritual reasons. Health reasons, we may cheat. Have alcohol and smoke and BD, pan masala, oh my goodness, so terrible. The second thing is Navratri fast, which is what we are keeping right now. Dr. Honzo in 2018 got a Nobel Prize for his research, which showed that once or twice a year, if we keep a fast for 10 days, eating only one meal a day. Not a very large meal. One meal 500 calories, if you are big, 600 calories, maybe 700. Roughly your one meal, more or less. But low in protein. It should be low in protein. Now normally fruits have the least amount of protein. So that's why we call it falahar. Because our dals have the maximum, so no dal at all. Dals and beans are the richest in protein, no dals and beans. Then grains are also rich, 11%, 10%. So no grains, no dals and beans, two food groups are not allowed. Fruits and some vegetables. Potatoes, perfect, 5-6% protein. So your meal should be only of fruits and some vegetables. You can add a little bit of peanuts to make. So how did our ancestors know, this amazes me, that tapioca, savudana, has no protein. Only food known to mankind, which has no protein. It's all starch. And savudana is the best to eat while you are fasting. For those nine days, the best thing to do. It just amazes me how much they knew and how did they know about it. So we covered toxicity. Let's go to the last, which is endocrine imbalances. So the first thing here is circadian misalignment. We all humans and mammals and plants on earth have evolved to be 12 hours daytime and 12 hours nighttime. When we used to get up in the morning, we used to sleep outside. There were no homes. Then you opened eye and you saw the sky turn from black to blue. The blue light hits your eye and both your retina have 5000 protein cells called melanopsin. Then the melanopsin cells receive blue light. It gives a signal through your nerve cells to hypothalamus. The morning has broken. And hypothalamus has a tiny master gland called pituitary gland. The pituitary gland awakens and then it gives signal to all other glands to whatever their routine is. The first thing that happens is your adrenal glands release cortisol. Cortisol level goes up. Cortisol is the hormone that makes you want to get up and do things. Go run, go jog, go to gymkhana, work out or go to fields and plow your fields, the farming. And then it remains high till the sky becomes dark. At that time it goes down. But there's another hormone counterbalancing called melatonin. Now melatonin is low during the day and in the night time melatonin goes up. So that is what is going on. As simple as that. I might as well use this chalk. So this is your 6 a.m. and this is your 6 p.m. So 6 a.m. your melatonin, your cortisol actually charges and it's remaining high and then it goes down. And melatonin at this time, the melatonin was high the night time and begins to come down and then goes like this. And the night time goes up again. That is what is happening in your body. Okay. Now what happens is let's say, so it also depends not only on blue light. Let's say this time you start watching television. So it gets confused that the cortisol is going down. It says, blue light is coming. Let me not go down and say, okay, let's start going back up again. Or you eat dinner at 9 o'clock because consumption of food is the second most important factor after blue light. Food is coming. Maybe I have thought incorrectly. Maybe it is not night time. Goes up again. So the cortisol went up in and this hormone starts to go down. So it messes up. And then you go to gym at 10 o'clock. Oh, this guy is working out. Must be daytime. Cortisol goes up again. And melatonin goes down. So your circadian clock is out of balance. And then when you get up, if you're getting up in a heavily draped bedroom, you never see the sky. Your body clock is running slow. So 70 years ago, every house used to have only one clock. And children went to school at 7 o'clock. But the clock was slow. By half an hour, they reached late, got punished. The husband and the father went to open the shop at 9 o'clock. He was late. The customers are unhappy. He does not open the shop at time. We've been waiting. Or if you went to office, the boss is unhappy. The point is, if your master clock is out of sync, your life goes haywire. Similarly, in human being, when our master clock is out of sync, our life goes haywire. Dr. Sachin Panda has demonstrated in San Diego, Indian doctor, a very large study, like 10,000 people. And then he noted down their problems, blood pressure, diabetes, to half the people he gave instruction. They were all done on cell phone. Just enter when you are having breakfast, lunch, dinner, when you're going to gym, and when you turn off TV. Only four or five questions. And he found that those people who brought the dinner early and stopped watching TV one hour before bedtime, their blood pressure came down. Same food. Nothing else changed. Blood pressure came down. Blood sugar came down. The cholesterol came down. So half of your healing is done. It's a very powerful tool. Please understand. And it's new. 2017, we got a Nobel Prize. It was given to three doctors who demonstrated how does this circadian rhythm work? How does a clock in a cell works? Very interesting. Every cell nucleus produces a protein called period in short, P-E-R, per. And it releases into cytoplasm outside the nucleus. In the daytime, your cytoplasm makes a protein called timeless, or TIM, short form for timeless. So the TIM takes one molecule of per and goes back into the nucleus. So you have a 12-hour of daytime, 12-hour of nighttime. And the cell knows. So your glands know what time we have to release hormones. So the point is this is more important than we think. And when our sleep gets disturbed, sleep is when you convert your cache memory into file disk. You short the memory into long-term memory. If you have 50 files open on your laptop, they'll slow down. So before you go to sleep, you convert them, put them all into hard disk, and clean your cache memory. That is what your brain does every night. Second thing brain does is, brain also needs to be detoxified. Your body is doing detoxified, detoxification whole day. Brain waits for deep sleep period. Only during deep sleep it detoxifies the metabolic waste that you have created. If that gets disturbed, these metabolic waste, like beta amyloids, they add up. So they're very tiny. Nanoparticles we are talking, but those nanoparticles begin to add up. As they clump together, they disturb certain memory, in your mind, certain memory locations, and you develop dementia. So the causes of mental illnesses is sleep deprivation. Causes of sleep deprivation is not eating at proper time, not doing physical activity at proper time, not getting up at proper time. Things are great and parents knew, but they didn't know the cause. Now we know the science behind it. These 16, 17, 18, 3 Nobel Prizes are very interesting. It just makes the Indian cultural heritage. It proves it to be right. Ekadishi fasting, Navratri fasting, and get up early and eat your dinner early. There's a custom called Chauvihar among Jain people. Any Jain here in this room? Okay, here's one. So there's a custom called Chauvihar. Which says you must eat your first bite 48 minutes after sunrise and your last bite 48 minutes before sunset. Very sensible teaching. Unfortunately, not all Jains are following it. Okay, so next item is physical exercise. I have already talked about that. Two issues now are emotional health and spiritual health. They play an important role because certain emotions release certain hormones in our body. And these hormones have health effects. Also, the lack of proper diet will cause some hormones not to be developed in sufficient amounts. So it works both ways. So what we know, I mean we all know the laughter is the best medicine. Okay, we all know that. We'll after release certain hormones which are helping your body heal. The second important emotion is unconditional love. Unconditional love is very important. And it's giving, not receiving. Receiving is also important but giving unconditional love. So if you can give unconditional, that's why a pet is very useful. It solves many health problems. Many health problems say you have a pet or have young kids around you. You know, a one year, one and a half year old child he may hit you but you still love him. Your love is unconditional. Not the love for a 21 year old. Then you complain. You say they complain like that. Because that is not an unconditional love. That was love with certain expectations. The old age will give us support. Nothing wrong with that. I'm not talking about that love. I'm talking about unconditional love. Experience that every day. Experience some laughter every day. I've watched this movie Angur. Beautiful movie or Laurel Hardy or Pink Panther. It just makes you laughter. The last item here is spiritual health. This feeling of gratitude is very important. Again the gratitude, sense of gratitude releases certain hormones. Those hormones help your body. That you pray is very important. Who you pray to is irrelevant. It could be your basketball coach, your cricket coach. The person which brings in you that sense of gratitude. It could be your grandfather, grandmother, great-granduncle or Lord Krishna or Sai Baba or Rama. Whatever. See in Hindu we have, we call East Devata. The 84,000 Devatas. Whichever one is your favorite. Pray to him. So that is what the good health is all about. And I conduct a two month course bringing first of each month. Today the new course started. I'll start one on first of November. And Dr. Kanan will have the link for the November group. He can pass it on to you. And when you attend that, you'll learn the details of this. Of course this is just the trailer. Thank you so much. I'll take questions now. Before that I would want Dr. Bellatoni to give a T-shirt from Spaghetti Tarilla Project. Oh, thank you. Thank you so much. I appreciate that. We also have a memento. I would invite Dr. Bindu Kumar of Wheels Global. Director, Mental Health. So it says awarded to Lalit Mohan Kapoor. Plant-based wellness foundation for the service to humanity by naturally reversing chronic diseases. First of October 2022, IIT Bombay. You have the logos of wheels and health spoken for you. Thank you so much. Oh, that's beautiful. Beautiful. Thank you. What I would like to say for all the young people, India is now a center of non-communicable diseases. And what he's saying, and I'm a cardiologist, what he has started one memento is for prevention of non-communicable diseases. So I think diet is very important. Stress reduction is very important. And Achha Sona is very important. So hats off to him. He has done so much research. And hopefully his course, which he's starting at IIT Kanpur, you all can opt to join obstacle course because no matter what you do in the life, ultimately health is very important. And as a cardiologist, what I can say, Indians are predisposed to premature atherosclerosis, diabetes, and all lifestyle disease. So time for us to change what he has started this good movement. And thanks to him, I think I would love to see what he has started the talking tutorial, which is very important to reach every town in India. And thanks to Dr. Kananji, I think a lot of people will benefit. And you all are instrumental, because IIT is the brightest people. You are a social media king. Change the world for better place to live. Thank you, Dr. Kananji. Thank you, Dr. Kananji. Okay, there are questions. Yeah, go ahead. Good evening. I'm Dr. Upendra Kinsavadekar. I'm a president of Indian Academy of Pediatrics. So this is the largest body of about 38,000 pediatricians. First of all, congratulations to you for the health-spoken tutorial. Because we pediatricians use your website. One of my friends, Dr. Rupal Dalal, is also associated and health-spoken tutorial IIT, Mumbai, has excellent videos on all child-feeding-related issues also. Right from breastfeeding to complementary feeding to so on and so forth. So my congratulations to you too. And sir, in continuation with that, I'll be taking over as president of this body on 1st of January 23. And we are starting a huge program for schools in India for prevention of non-communicable diseases, which will be titled Sankal Sampurna Swasti. The title is self-explanatory, and we would be focusing on five key areas. The nutrition, exercise, screen time, sleep and mental health. And for 10 to 18-year-old, we would be adding on substance abuse. So I would be really grateful if we can get some inputs from you also on this program also for our pediatricians. Definitely, definitely. I think if you would write to me because I... the thing is sleep... the thing with sleep is that sleep does not... you cannot go to sleep. You only prepare yourself to go to sleep. Sleep comes to you. Okay? So you consciously not sleep, it is not possible. Just like meditation, that dayan, you can do dharana, you can do concentration. Dayan happens. Similarly, you can prepare to go to sleep, turn off the light, make the room cool, put on the blanket, but sleep has to come to you. And so for sleep, circadian rhythm is a better thing. I would like to suggest you look into circadian rhythm. We can work. I can provide the information. Because once the circadian rhythm is right, sleep will come. You know, it will happen naturally. And only one question that I think, only one point that you did not touch upon in your lecture was salt. You did not talk about salt. I did not talk about it. There are many things I did not talk about. The thing... I will answer that. The thing about salt is salt is very healthy. Salt is very healthy. Salt is in a salt shaker. Not the hidden salt. You know, McDonald's ice cream may have a lot of hidden salt. But you think you are eating something sweet. So, your body has a satiation mechanism. It will not allow you to overeat salt. You cannot... Salt was historically very important. Salt was used to buy slaves. That's where this slang came. That fellow is not worth his salt. Because if I paid one kilo salt for that slave and he does not produce enough that man is not worth his salt. The word celery came from salt. Because people were paid in salt. So salt, historically salt makes the food tasty. And there is nothing wrong in eating food which is tasty. As long as it is not highly processed. Because food I am talking, the salt is hidden. Salt should not be hidden. So if you put salt with a shaker you cannot overeat. Anybody who has put salt twice in their dal know what I am talking about. It happens in a home and then no matter what my wife can do, you cannot reduce the dal. Have you ever thought that you have one cup of dal which tastes good by itself? Then you add it to one cup of rice and it still tastes good. Have you noticed that? Shouldn't the salt go down to half? It doesn't. The point is salt is very good for you. There is nothing wrong with salt and this whole thing of trying to suppress your symptom blood pressure. People say, blood pressure is hypertension. The problem is that plaque formation that I showed you. If you are angry, plaque formation won't increase. With salt, the water in your blood increases. So reducing salt is not a solution. Do that plaque problem. They don't solve the problem. They only lower the symptoms. That's what I am trying to say. Salt is healthy. It's about exercise. Yes. Earlier or even today laborers and farmers etc. they start working after breakfast. They work really hard. But it's always suggested that we exercise. Exercise before breakfast is very healthy because you are already burning fat. So if you walk three miles then the extra 300 calories of fat will be burned. This fat that you get burned is visceral fat. So normal walking and those kind of exercises I am not talking about heavy weight lifting. For your normal walking and light exercises should be done before you eat your breakfast. It's been well established. It's no longer debatable subject. The second time period for exercising is early afternoon. So if you want to do weight lifting other things 3-4 o'clock is a good time. Last question please. So this is Dr. Sodali Kulkarni. I graduated from IIT Bombay in chemical engineering department and just to give a short story that I did reversal of my own parents just by managing diet and the non-habits and then now I engage with cooking and trying to make it simple and then likeable because if diet is not tasty and then easy to make then nobody will like it. So this is how I do and regarding B12 my question is about that that since we cannot get it through any natural force and then we have to take supplements then how long do we take it? No you don't take supplement. Please understand. Except B12, no other supplement. So B12 you take 2000 microgram one pill a week. So that's enough or you take 100 micrograms per day. Once a week is enough don't buy pills with 5000 or then you have to take them once every two weeks you know. So that's the answer. Let's thank the speaker. Mr. Lalit Kapoor Ji when I first was introduced by Prof. Kannan to WhatsApp and the email I was like okay let's see how it goes. I mean the first document that Prof. Kannan shared with me was a dozen daily diet for lifestyle and healthy I was like okay there are dozens they may be you know simple 12 things then I read the document and then I looked at my dinner plate because it was that time and I'm like okay there's nothing right in my dinner plate. So I wanted to say when we hear your talk it's like you know not information it's like hot provoking. You start thinking whether you know you are doing the things right or not and as you do it for some of them I practiced and it was useful that you know I am very thankful that you were able to come here today and I actually you know on behalf of everybody I think I can say that it is really thought provoking the thought that you have thought to us that is you know what is toxic whether we are taking omega 3 or omega 6 P12 isn't water and that's you know we filter the water it's gone how do we you know there are many things that you told us and we are sure that many of us will go back home and open our fridge and kitchen and see okay we need to update ourselves in the kitchen so thank you so much and your team and all of you who are present over here because the first step of you know some of you are already into this plan but the first step for coming here and attending this workshop and I'm seeing many answers to our questions and we don't have time so thank you for your participation thank you so much thank you to spoken tutorial project wheels foundation and everybody who is here thank you so much we will now show samples of spoken tutorial just for a few minutes then we will show that you know so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so so Here are the daily dozen recommendations for your overall well-being. First, dairy products and animal-based products should not be consumed. This means no animal food, no seafood, no eggs. No animal-based milk or milk products. This means, do not consume yogurt, cheese, butter or any other milk products. Alternately, nut-based milk or plant-based products can be used. For example, coconut milk, almond milk, oats milk and peanut yogurt. Second, refined or highly processed foods should not be consumed. That means, no oil and no sugar. However, there are a few exceptions for some individuals. For example, people who are not on any medications for chronic illness. Those who don't want to reverse the disease or who wish to maintain it as it is. They can use a maximum of 2 teaspoons of sugar and ghee or oil each day. Thirdly, you should eat from all the five food groups. The first two food groups are fruits and vegetables. Beans and legumes comprise the third group. The fourth food group is grains. Nuts and seeds belong to the fifth group. Herbs and spices are highly recommended and should be eaten regularly. One-fifth of your daily calorie intake must be eaten from each food group. Daily calorie intake of a person varies with age, gender and physicality. You can have different varieties from each food group as per your choice daily. To lose weight faster, eat the minimum recommended from the nuts and seeds group. The minimum recommended is one-fifth of your daily calorie intake. Fourth recommendation is about eating fruits and vegetables daily. Eat at least one percent of your body weight as fruits. Also eat a minimum of one percent of your body weight as vegetables daily. Half of it should be locally and seasonally available green leafy vegetables. You must include locally and seasonally available berries as well. To reverse a disease or reduce weight, you should consume more from this group. Fifth, watch for three key nutrients that is vitamin D3, omega 3 and vitamin B12. It is best to get vitamin D3 from the sun. Take a D3 supplement only if you are deficient. You may also take it if you do not get enough sunlight. Make sure that you are getting enough omega 3. Nuts and seeds are good sources of omega 3. Eat at least one tablespoon of grounded flax seed. You can also eat chia seeds every day. Also have five walnuts daily. If you are trying to reverse disease, you can eat more. Try to include one Brazil nut each week. It is recommended that men must eat pumpkin seeds. Take vitamin B12 supplement 2. It can be a daily dose of 50 to 100 micrograms. Alternately, it can be 2000 micrograms every week. Remember to consult a doctor before taking any supplements. Eat as many varieties from the three key nutrients. Sixth, keep your body hydrated at all times. Drink a minimum half litre of warm water first thing in the morning. This must be done even before brushing your teeth. Drink one glass of water an hour after dinner. Also drink one glass of water before going to bed. Rest of the day, eat your water as much as possible. This means eating fresh fruits and vegetables rich in water. For example, watermelon, musk melon, sweet lemon, orange, cucumber, tomato, etc. Seventh, practice 16 is to 8 intermittent fasting daily. That is, in a day, follow 16 hours of fasting and 8 hours of eating. To achieve this, begin slowly. Reduce your eating period to 8 to 10 hours gradually. Finish your dinner at least 3 hours before bedtime. Preferably before sunset. Intermittent fasting is explained in another tutorial of the same series. Please visit our website for more details. Eighth, do therapeutic water fasts. This means, while fasting, you should consume nothing except water. Fast for 36 hours every 2 weeks. Also, do 9 days water fasting once or twice each year. During the 9 days, have 1 500 calorie low protein meal each day before sunset. Ensure that protein in this meal is below 5%. The ninth recommendation is to stay active. Go out during daytime for some time, even if there is no sun. Walk 10,000 steps or more daily. Do some exercises such as cardio and stretching. You should do some stress-busting exercises as well. For example, walking, running, swimming, cycling and dancing. Remember not to exercise at night. Tenth recommendation is to sleep a minimum of 7 to 9 hours daily. If you are unable to sleep much during the week, sleep well on the weekends. Switch off all blue light emitting devices at least 1 hour before bedtime. Devices such as mobile phone, television and computer. You can also put an external filter screen on your devices. It will reduce the impact of the blue light. You can also adjust your device settings to reduce the impact of blue light. Eleventh is love your family and friends unconditionally. Stay connected with them. Twelfth, pray regularly and have a positive attitude full of gratitude. To start making changes that matter, follow this one-thumb rule. Ensure that at least half of the total calories intake comes from uncooked food. This will happen naturally as you follow the given recommended guidelines. Eat some sprouted beans to increase the percentage of raw food in your diet. Secondly, cook the vegetables or curries without ghee or oil. Here are a few suggestions. Use grounded mustard seeds or nut butters like peanut or cashew butter. Bake the foods or use air fryers to replace deep frying. Avocados are 80% fat. So mix them into the dough to make healthy parathas. Sauté onions and spices in a few tablespoons of water or use vegetable stock. How to cook curries without ghee or oil is explained in the recipe tutorials. Please refer to our other tutorials of the same series. There are no restrictions. Eat a variety of foods. Everything that you like and also some that you don't like. Eat as much as you feel like but do not overeat. No portion control is necessary. After six months of following this diet, rely on your body's instincts. Based on these instincts, choose your food and its quantity. This brings us to the end of this tutorial. Thanks for joining.