Celebrity Nutritionist Ryan Fernando Delves into Anti-Aging, Sugar Craving&Restaurant Food Concerns

Dr Pal2 minutes read

Fruits, sugars, and their impact on health are discussed, emphasizing the distinction between natural and man-made sugars. Nutrition, exercise, and lifestyle choices are highlighted as key factors in managing conditions like diabetes, maintaining a youthful appearance, and forming healthy habits.

Insights

  • **Celebrity nutritionist Ryan Fernando emphasizes the importance of maintaining a youthful appearance for career longevity, highlighting the significance of muscle mass, resistance training, and controlling visceral fat through diet and lifestyle choices.**
  • **Scientific evidence debunks the myth of forming a habit in 21 days, stressing the need for at least 254 days to establish new dietary habits based on scientific knowledge rather than cultural influences, with a focus on personalizing nutrition plans and understanding the impact of gut reactions to various foods.**

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Recent questions

  • What is the importance of gut feeling in food choices?

    Trusting your gut feeling when making food choices can be crucial as it can signal what your body truly needs. Our gut is often referred to as our "second brain" due to the intricate connection between the gut and the brain. Listening to your gut feeling can help you make better food choices that align with your body's needs, potentially leading to improved digestion, energy levels, and overall well-being.

  • How can one control visceral fat through diet and lifestyle?

    Controlling visceral fat, which is the fat stored around internal organs, can be achieved through a combination of diet and lifestyle changes. Incorporating a balanced diet rich in whole foods, fiber, lean proteins, and healthy fats can help reduce visceral fat accumulation. Additionally, engaging in regular physical activity, such as cardio and strength training exercises, can aid in burning excess fat and promoting overall health. Making sustainable lifestyle changes, like getting an adequate amount of sleep and managing stress levels, can also contribute to reducing visceral fat over time.

  • Why is muscle mass and resistance training important for a youthful appearance?

    Muscle mass and resistance training play a crucial role in maintaining a youthful appearance for several reasons. As we age, we naturally lose muscle mass, which can lead to a decrease in metabolism and overall strength. Engaging in resistance training helps build and maintain muscle mass, which can help boost metabolism, improve body composition, and enhance physical function. Additionally, having a higher muscle mass can contribute to a more toned and defined physique, promoting a youthful appearance as we grow older.

  • How can one calculate their daily calorie needs?

    Calculating your daily calorie needs involves determining your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Your BMR represents the number of calories your body needs to maintain basic functions at rest, while your TDEE factors in your activity level to determine the total number of calories you should consume daily. Utilizing apps or consulting with a nutritionist can help you calculate your BMR and TDEE accurately, allowing you to establish a suitable daily calorie intake to support your health and fitness goals.

  • Why is it important to prioritize organic choices in nutrition?

    Prioritizing organic choices in nutrition can offer various health benefits, as organic products are grown without synthetic pesticides, fertilizers, or genetically modified organisms. Opting for organic foods can reduce exposure to harmful chemicals and potentially lower the risk of certain health conditions. Organic products are also believed to be more nutrient-dense and environmentally friendly. By choosing organic options, you can support your overall health, promote sustainable agriculture practices, and contribute to a cleaner food system.

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Summary

00:00

"Nutrition, Youthful Appearance, and Visceral Fat"

  • Fruits and their sugar content are discussed from a nutrition standpoint, with fruit sugars being naturally created by Evolution.
  • Differentiating between natural fruit sugars and man-made sugars in today's foods is highlighted.
  • The reversibility of diabetes is mentioned, focusing on factors like weight management and exercise.
  • An interview with celebrity nutritionist Ryan Fernando from Bangalore is conducted, emphasizing his youthful appearance at 50 years old.
  • The concept of the body being the most valuable real estate is introduced, especially in the context of working with celebrities.
  • The importance of maintaining a youthful appearance for celebrities is underscored, linking it to their career longevity.
  • The significance of gut feeling in relation to food choices is discussed.
  • The practical advice of controlling visceral fat through diet and lifestyle choices is detailed.
  • The importance of muscle mass and resistance training in maintaining a youthful appearance is emphasized.
  • The impact of modern lifestyle and dietary habits on visceral fat accumulation, particularly in younger individuals, is highlighted.

15:03

"Personalized Nutrition Plan: Forming Healthy Habits"

  • Client provides genetic, blood test, Omega test, and microbiome data for personalized diet plan.
  • Emphasizes following a nutrition plan for at least 254 days for habit formation.
  • Scientific study shows it takes an average of 254 days, not 21 days, to form a habit.
  • Changing eating habits from love and culture to science is a challenging battle.
  • Comparison between being a tenant in one's body versus being a landlord.
  • Celebrities' demanding schedules require early morning workouts and strict nutrition.
  • Importance of owning a good weighing scale for accurate body fat measurements.
  • Details on how weighing scales calculate body fat percentage using bioimpedance.
  • Ideal body fat percentages for males and females, with implications for health.
  • Importance of proper nutrition during pregnancy and breastfeeding for both mother and baby's health.

30:12

"Optimize Nutrition with Weighing Scales and Protein"

  • Modern weighing scales can provide your Basil Metabolic Rate (BMR) and help determine your daily calorie needs.
  • Utilize apps or consult a nutritionist to calculate Total Daily Energy Expenditure (TDE) based on your BMR.
  • Standardize portion sizes by weighing foods like rice or bread to understand their calorie content.
  • Start with understanding carbohydrate and protein foods before delving into fats and vitamins.
  • Aim for 8 grams of protein per kilogram of body weight daily, with 1 gram per kilogram as a target.
  • Create charts detailing protein content in various foods to help meet daily requirements.
  • Consume 15 to 20 grams of protein post-workout, avoiding concentrated supplements if gut issues are present.
  • Distribute daily calorie intake evenly across breakfast, lunch, and dinner to maintain balance.
  • Consider supplementing with glutamine or plant-based protein powders to meet protein needs naturally.
  • Analyze personal gut reactions to different foods, including protein supplements, to determine compatibility.

45:23

"Organic Nutrition: Vital for Health and Wellness"

  • Discussion about the cost of staying in a star property in Mumbai, India, and the importance of organic products.
  • Advice on limiting eating outside while traveling and practicing intermittent fasting.
  • Suggestion to opt for organic products for the benefit of liver, kidney, and gut health.
  • Emphasis on the significance of nutrition and organic choices in medical practices.
  • Advocacy for doctors to incorporate nutrition into their practice and prioritize it over medication.
  • Critique of medical training for not providing adequate guidance on weight control and nutrition.
  • Recommendation to prioritize organic choices, including the "dirty dozen" list, and include fruits and vegetables in the diet.
  • Explanation of the difference between natural fruit sugars and added sugars in processed foods.
  • Advice on consuming fruits based on individual needs and avoiding excessive fruit juice consumption.
  • Anecdote about the impact of dietary changes on health and the importance of discipline in food choices.

01:00:50

"Healthier Choices: Regular Coke Over Diet"

  • Choose between regular Coke and Diet Coke for a healthier option; limit carbonated beverages to once or twice a month.
  • Opt for regular Coke over Diet Coke due to chemical sweeteners in the latter affecting gut microbiome and insulin resistance.
  • Be disciplined with cheat meals and sugar intake; moderation is key to avoid weight gain and sugar imbalances.
  • When creating a dish for a blood pressure patient, consider the impact of both sugar and salt on metabolic health.
  • Educate patients on taste bud thresholds to reduce salt and sugar intake; suggest alternatives like celery salt and Stevia for flavor.
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