Lecture Notes: Nutrition Podcast with Ryan Fernando

Introduction

• Ryan Fernando: Celebrity nutritionist, founder of Qua Nutrition
• Clients: Virat Kohli, Anushka Sharma, Aamir Khan, Shahid Kapoor, etc.
• Topics: Fat loss, anti-aging, reversing diabetes naturally

Key Points from the Lecture

Cell Turnover and Raw Material

• Stomach Cells: Change every 9 days
• Skin Cells: Change every 7 weeks
• Skeletal Muscle: 14 years
• Blood Cells: Every 3 months
• Brain and Eyes: Long-lasting cells
• Importance of using proper nutrition for cell turnover and construction
• 60% could develop diabetes without awareness about nutrition

Food Industry and Misleading Labels

• Example: Rice labeled as gluten-free (rice is naturally gluten-free)
• Critique of the food industry for misleading labels and high prices
• Importance of checking nutritional labels to avoid chemicals and synthetic flavors
• Tip: If it comes in a plastic packet, be cautious

Junk Food Addiction

• Pleasure Center: Food lights up the same part of the brain as opium, leading to addiction
• Moderation: Key to handling junk food, even Ryan's child taught moderation
• Junk food designed to hit multiple taste senses making it irresistible

Oils and Cooking

• Different Types: Saturated, unsaturated, and mixed
• Importance of home cooking to control oil quality
• Tip: Use oil sprayers to reduce oil usage significantly
• Problem: Most people and domestic help do not measure oil accurately

Veganism and Health

• Ethical Aspect: High level of ethics in veganism
• Nutritional Deficiencies: Possible deficiencies in iron, calcium, protein, B12, etc.
• Supplements: Important for vegans to get regular testing and supplementation

Longevity and Healthy Diet

• Key Advice: Eat less, fast, and buy organic
• Weight Training: Muscle is the only age-reversible organ, hence weight training is crucial
• Workout: Avoid high-intensity for weight loss; focus on walking and portion control
• Cheat Meals: Control them by making healthier versions of junk food

Diabetes and Weight Loss

• Type 2 Diabetes: Reversible through diet and exercise
• Testing: Glycated hemoglobin blood test to measure long-term blood sugar levels
• Diet: Low carbohydrate diets help in reversing diabetes
• Exercise: Walk 15,000 to 20,000 steps a day in intervals to support weight loss

Intermittent Fasting

• Benefits: Cellular cleaning, prevention of cancer, rejuvenation, and digestive improvements
• Practice: Suitable for most except those with pregnancy, diabetes, or gastro issues

Protein Supplements and Misleading Industry Practices

• Natural Protein: Better from diet, unnecessary for non-athletes to rely on protein powders
• Supplement Industry: Often marketing-driven with poor food science knowledge
• Quality Control: Exercise caution, prefer buying from reputable manufacturers

Importance of Routine Testing and Consultation

• Regular Blood Tests: For vitamins and minerals every 6 months recommended by Ryan himself
• Testing and Supplements: Essential for vegans and those with specific dietary restrictions

Dietary Tips for Specific Issues

For Concentration

• Omega-3: Chia seeds, flax seeds, walnuts, fish
• Fruits: Banana, pomegranate, watermelon

For Depression

• Omega-3 and Multivitamins: Improve mental health
• Gut Health: Good bacteria can impact mood positively

General Tips

• Water: Filtered and mineralized water; use Himalayan pink salt or rock salt
• PCOS Management: Avoid fried foods, eat balanced meals, exercise regularly
• Testosterone Boosting: Broccoli, white mushrooms, pistachios, high omega foods
• Sleep Improvement: Use orange light filters, switch off Wi-Fi/cellular at night, consume kiwi, pistachios, and chamomile tea before bed
• Hair Health: Organic diet, rich in amino acids, avoid junk food

Final Note

• Treat your body with respect; it's the most expensive real estate you own.
• Invest in health through proper diet, exercise, and consultations with professionals.
• Avoid being misled by hollow health trends and products.