Tanay’s Holistic Health Frameworks

We have been lied about life revolving around the idea of the survival of the fittest.

Life has always flourished under cooperation.

You are a colony of 50 trillion cells working in harmony.

If they were all struggling and fighting for survival, none of your organs would be working well and you wouldn’t be the way you are.

So, what truly makes you thrive is the snuggle for life not the struggle for life is. Literally!

The truth is, life doesn’t thrive in isolation, but in connection.

It’s the dance of support, the exchange of resources, the subtle, powerful interactions that create abundance.

Every day, you and every organism around you are part of this intricate web of cooperation.

It's the shared efforts, the collective wisdom, the unspoken understanding that drives you forward.

The struggle for life is a myth; the snuggle for life is the foundation of vitality.

When we come together—whether within ourselves or with others—that’s when life truly flourishes.

That’s where real power lies.

11 months ago | [YT] | 0

Tanay’s Holistic Health Frameworks

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11 months ago | [YT] | 2

Tanay’s Holistic Health Frameworks

95% of my clients are deficient in vitamin D.

Chances are that you are deficient in it too.

The earlier you fix it, the better it is.

#Health #VitaminD #LifestyleMedicine

1 year ago | [YT] | 0

Tanay’s Holistic Health Frameworks

𝐈𝐟 𝐲𝐨𝐮 𝐟𝐢𝐧𝐝 𝐭𝐡𝐞 𝐬𝐜𝐢𝐞𝐧𝐜𝐞 𝐨𝐟 𝐥𝐨𝐧𝐠𝐞𝐯𝐢𝐭𝐲 𝐞𝐱𝐡𝐚𝐮𝐬𝐭𝐢𝐧𝐠, 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 𝐢𝐬 𝐟𝐨𝐫 𝐲𝐨𝐮.
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Well, who doesn't want to live longer?

I certainly do.

But the internet gives us the idea that to live longer, we have to do the endless hacks that we come across from health influencers through their posts and podcasts.

Some of the most commonly seen hacks are:

📌 Cold baths
📌 Green smoothies
📌 CGMs for the masses
📌 Avoiding fruits because sugar
📌 Avoiding vegetables because pesticides & insecticides

What is missing from this narrative is common sense and the focus on the basics.

All these hacks makes the idea of longevity very interesting.

But I want to share the truth with you all today 👇

Living longer takes long years of discipline and is not as glamorous as it is projected.

In fact, it is very similar to financial growth.

It requires years of discipline and a simple (maybe boring for some) process.

It requires you to focus on the basics, which are:

📌 A wholefoods diet
📌 Regular exercise
📌 Deep sleep
📌 Quitting cigarettes
📌 Limited alcohol
📌 Sense of community

Well if this is so simple then why all the "hacks", Tanay?

It is because no one can make money off the basics as they can't be sold for a hefty profit.

And the biggest question that reveals a lot 🔻

If it doesn't sound expensive, is it even worth it?

So, if you care for your hard earned money and valuable time, think hard before you go for these "scientific hacks" as some of the science is sponsored and thus corrupt.

Lastly, use common sense and make sure to get your basics in place before you think about trying out these hacks.

Hope it helps.
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If you are looking to improve your health, visit www.tanaymandowara.com

hashtag#Health hashtag#Fitness hashtag#Lifestylemedicine hashtag#Longevity

1 year ago | [YT] | 3

Tanay’s Holistic Health Frameworks

55% of Indians sleep for 6 hours or less.

(This will worsen if we don’t avoid these 4 sleep disruptors!)

Quality sleep is not an option.

It's a basic need that impacts your overall health.

This is why quality sleep matters:

1. Healthy Weight Management:

- Lack of sleep is linked to weight gain as it disturbs hunger hormones and makes you crave sugary and high-calorie foods.

- In fact, a 2020 analysis found that adults who slept fewer than 7 hours per night had a whopping 41% increased risk of developing obesity. Meanwhile, sleeping longer didn’t increase the risk.

2. Improved Immunity:

- Quality sleep strengthens your immune system, helping you fight off illnesses.

- In one study, participants who slept fewer than 5 hours per night were 4.5 times more likely to develop a cold than those who slept more than 7 hours.

3. Better Heart Health:

- One analysis of 19 studies found that sleeping fewer than 7 hours per day resulted in a 13% increased risk of death from heart disease.

- Interestingly, excessive sleep in adults — more than 9 hours — also increased the risk of heart disease and high blood pressure.

But, how will YOU achieve a night of quality good sleep?

Unless you avoid these 4 sleep disruptors before bed, it won’t happen.

1. Avoid using phones or tablets at least an hour before bedtime. The blue light emitted can interfere with melatonin production, disrupting your sleep-wake cycle.

2. Limit caffeine intake, especially after lunchtime. Caffeine stimulates the nervous system and can stay in your body for hours, making it harder for you to sleep.

3. Going to bed and waking up at different times each day confuses your body's internal clock. Aim for a consistent sleep schedule, even on weekends.

4. Complete your dinner at least 2.5 hours before your bedtime. Heavy meals closer to bedtime can cause discomfort and indigestion, making it challenging to sleep well.

Hope this helps!

Struggling with health or weight concerns?

- Visit my website “www.tanaymandowara.com”.
- Check out my programs to help you regain control of your health.

hashtag#sleep hashtag#hearthealth hashtag#healthcoach hashtag#fitness hashtag#nutrition

1 year ago | [YT] | 2

Tanay’s Holistic Health Frameworks

Sitting for more than 12 hours a day = 38% increased risk of death.

(30 minutes of exercise each day is a must!)

8 out of 10 office workers in India spend more than 8 hours a day sitting.

And it’s silently killing them.

A 2011 study showed that people who sit the most when compared to those who sat the least, had an increase in disease and death, specifically:

◾ Their diabetes risk increased by 112 percent.
◾They had a 147 percent increase in cardiovascular events, like heart attacks and strokes.
◾They had a 90 percent increase in death from cardiovascular events.
◾They had a 49 percent increase in death from any cause.

Suppose you work a desk job. Do this:

◾Set a timer for 45-60 minutes and use water/loo breaks as a chance to move.
◾Try to have meetings while walking, if possible.
◾Take your calls while walking.
◾Take the stairs as much as you can.

Besides that, include 20-30 minutes of continuous walking, running, cycling, or simple yoga to save yourself from this death trap.

Hope that helps!

Struggling with health or weight concerns?

- Visit my website “www.tanaymandowara.com”
- Check out my programs to help you regain control of your health.

hashtag#health hashtag#habits hashtag#hearthealth hashtag#healthcoach hashtag#fitness

1 year ago | [YT] | 2

Tanay’s Holistic Health Frameworks

This is a photo I just received with this message from a wonderful client.
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"Chose this over packaged snacks while traveling. Obviously did not eat the whole thing but yay!"

As her coach, I couldn't be more happy because majority of the people would choose deep fried potato chips with unhealthy amounts of salt and fats on their travels.

But she chose strawberries!

People have made health very complicated with fad diets and impossible exercises.

But it's really the small but powerful minute changes that are sustainable and give you results.

Way to go girl!
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Struggling with health or weight concerns?

DM me or visit my website, www.tanaymandowara.com, and check out my programs to help you regain control of your health.

hashtag#healthcoach hashtag#fitness hashtag#cardiovascularhealth hashtag#hearthealth hashtag#Fatloss hashtag#Diabetes

1 year ago | [YT] | 3

Tanay’s Holistic Health Frameworks

One of the funniest weight loss schemes I have come across is:
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Pay your trainer 2000 rupees for every kilo you lose.

This is not just funny but also scary in many ways.

With this approach you miss out on these important aspects:

📌 Learning about right nutrition & lifestyle

If you are hiring an expert, you should not just work towards your goal but also pick some wisdom from his years of expertise. So ask questions & clear your doubts.

This will not only make you more knowledgeable but also won't bring you back to square one after your contract ends.

📌 You focus on wrong goal

The trainer wants to make money and he will do everything to achieve that.

Sometimes even at the cost of your health.

Weight loss should only be achieved by losing fat because everything else (water loss, muscle loss, bone loss) makes you unhealthy.

📌 Bad Relationship with food

To make you lose weight the trainer will put you on a really restricted diet, which will starve you and make you deficient in important nutrients, which will eventually lead to weakness and diseases.

Please don't do that!

People go for such weight loss schemes because health has been associated with looking thin.

Instead it should be associated with:

📌 Being muscular
📌 Feeling energetic
📌 Being free from diseases
📌 Having good relationship with food

Isn't it?

Have you come across something similar? Let me know in comments. :)

1 year ago | [YT] | 1

Tanay’s Holistic Health Frameworks

Do you know which is the Indian superfood you must include in your diet?
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It's ghee!

Here are 3 reasons why you should consume ghee everyday:

📌 Saturated fat

Ghee is saturated fat.

Consuming saturated fat makes you feel full.

This basically helps you cut down your hunger cravings, making you eat less overall.

📌 Vitamin profile

Ghee has all the fat soluble vitamins like vitamin A, D, E and K2.

This makes it nutrient dense and gives you a great reason to consume it.

📌 Insulin levels 📉

Ghee is pure fat and so it does not raise insulin levels.

So, while eating your chapatis, apply some ghee if you haven't been doing that.

This will avoid raising the insulin levels from the carbs consumed through chapatis.

And well managed insulin levels are foundational for long-term good health.

1 year ago (edited) | [YT] | 2

Tanay’s Holistic Health Frameworks

I did not party on the new year's eve.
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Instead, I sat down with my my parents, wife, sister and brother-in-law to create some memories at home while enjoying some really good food.

We went through my parents' photo album of their initial years of togetherness.

One thing that clearly stood out in the photographs was how lean everyone was back in 1980s.

I did not spot a single obese family member or a friend of my parents in the whole album.

I was so surprised!

On discussing this, my parents shared that there was

📌 No Dominoes
📌 No McDonald's
📌 No packaged food
📌 No culture of eating out regularly

And everyone pretty much walked around the town instead of moving around in cars and activas.

There were no health related ideas like walking 10,000 steps a day or hitting the gym 5-6 times a week.

Health was a much simpler topic to talk about.

And guess what?!

Health is a simple topic even today.

It's just that we overcomplicate it by detaching ourselves from our roots.

What kept people lean back in 1980s can keep us also lean even today.

And it's definitely not following a fad diet or doing the next trendy workout.

Health is all about sticking to the 4 pillars, which are:

📌 Eating home cooked food
📌 Exercising regularly
📌 Sleeping well
📌 Stressing less

That's it!

So, if you are someone who is looking to get on a health journey in 2024 then keep the above 4 pointers in mind and keep it simple.

Hope it helps!

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I am a holistic health coach and help people with managing their weight, diabetes and improving heart health.

To learn more about it, please visit www.tanaymandowara.com

#Health#Fatloss#Weightloss#Healthylifestyle#Lifestylemedicine

1 year ago (edited) | [YT] | 1