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Be Sugar Smart: A Simple Shift That Changes Everything

Go Sugar-Free for a Month. Come Back Smarter. It’s not about quitting forever, it’s about learning what your body needs, when it needs it.

You don’t need a crisis to start taking care of your health. Sometimes, all it takes is one small decision, like cutting down the sugar in your chai.

If you’re tired of the energy crashes, the unexplained weight gain, or feeling like you’re always chasing your next meal, chances are sugar has more to do with it than you think.

The GOQii Sugar Smart Challenge, running from 1st to 30th August, is built around one simple idea that small, consistent actions can help you reclaim control of your health without giving up everything you love. And it starts with awareness.

It’s important to know what being Sugar Smart means.

Truth be told, everyone is well aware how sugar has quietly crept into our daily routine, not just in the obvious sweets, but in flavoured yoghurts, breakfast cereals, packaged juices, energy bars, and yes, that chai you can’t live without. We don’t even register it anymore.

Being sugar smart isn’t only about cutting sugar out completely. It’s about learning:

  • Where it hides
  • How it affects your blood sugar and insulin
  • And what you can do instead, without feeling deprived

Especially if you’re managing diabetes, dealing with insulin resistance, or struggling with weight loss, these shifts matter.

Be Sugar Smart: Keep it Simple

To be sugar smart, just turn good intentions into daily actions, through simple tasks that take minutes a day and build real habits over time.

From August 1st to 30th, participate in the challenge and complete sugar-smart activities and also get rewarded

Here are the daily activities you can indulge in and derive benefits from them 

  • Walk 6000+ Steps
    • Lowers blood sugar by helping your body use glucose more effectively.
    • Boosts insulin sensitivity, reducing the risk of insulin resistance.
    • Supports heart health and weight management with minimal effort.
    • Easy to fit into your day: short walks after meals or during breaks add up.
  • Post-Meal Walks
    • Walking after meals helps lower blood sugar by using glucose for energy before it spikes.
    • A 20-minute walk after lunch or dinner is especially helpful for those with insulin resistance or prediabetes.
    • Timing matters: Start your walk within 30 minutes of finishing your meal for best results.
    • Leads to steadier energy levels and fewer post-meal crashes or cravings.
  • Eat an Early Breakfast before 9 am
    • Helps kickstart your metabolism and supports steady energy throughout the day.
    • A balanced breakfast stabilises blood sugar and curbs overeating later.
    • Aim to eat within 30 minutes of waking to prevent energy dips and cravings.
    • Choose whole grains, protein, and healthy fats over sugary or processed options.
  • Eat Healthy and log your food
    • Food logging increases awareness of what, when, and how much you’re eating, especially sugar intake.
    • Tracking meals at least three times a day helps you stay mindful of portion sizes and added sugars.
    • Identifying eating patterns can highlight triggers for cravings or blood sugar spikes.
    • This insight empowers better choices, making it easier to cut down on sugar and build healthier habits.
  • Watch and Learn
    • Get expert insights by watching videos on managing diabetes, nutrition, fitness, and lifestyle habits.
    • Learn at your pace with short, practical videos that fit easily into your day.
    • Strengthen your knowledge about sugar control, insulin resistance, and healthy living.
    • Stay motivated by watching real coaches share tips, strategies, and science-backed guidance.
  • Practice Mindfulness
    • Just 10 minutes a day can reduce stress, improve sleep, and boost emotional resilience.
    • Lower stress means lower cortisol, which helps stabilise blood sugar levels.
    • Meditation supports overall health and can help prevent chronic conditions linked to stress.
    • Simple practices like mindful breathing in a quiet space can make a noticeable difference.
  • No Sugar Habit
    • Identify your sugar triggers, such as post-meal cravings, stress, or specific times of day.
    • Swap sugary snacks with healthier alternatives like fruits, nuts, or yoghurt.
    • Manage stress in healthier ways through exercise, meditation, or outdoor time.
    • Cut back gradually to let your taste buds adjust and reduce cravings over time.

It takes 21 days to change a habit. With the Sugar Smart Challenge, over 30 days, you’ll build habits that stick, not because they’re forced, but because they fit into your life.

Why Sugar Smart Habits Matter

Here’s what the research tells us:

  • Over 101 million Indians live with diabetes.
  • Another 25 million are pre-diabetic.
  • NFHS-5 reports that 1 in 4 Indian adults is overweight or obese.

High sugar intake, even in “healthy” forms, plays a major role in rising insulin resistance, PCOS, weight gain, and fatigue. But the good news? It’s reversible.

You don’t need extreme diets. You don’t need to give up all your favourites. You just need to know when, how much, and why.

You don’t have to be perfect to feel better. You just need to start noticing. One less sugar-laden drink. One balanced plate. One decision is not to eat on autopilot. Over time, these small wins become your new normal.

Being Sugar Smart is your chance to put knowledge into action and be rewarded for it. Speak to your coach, join the challenge by visiting the Challenge Page on the GOQii app, track your progress, and learn how to live a life where sugar doesn’t control you.

Your body’s not broken. It just needs a little less sugar and a little more support.

Let’s get smart about it.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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From Burnout to Balance: How Dr. Ranjit Reclaimed His Health

Dr Ranjit Bhatt has spent years tending to others. A practising doctor in Odisha, his days were packed with patients, surgeries, and emergencies. From the outside, it looked like a life lived in service. But on the inside, something wasn’t right.

“I had no control over my schedule. I’d sleep late, eat at odd hours, snack on high-calorie junk, and barely get any movement except walking up and down the hospital corridors,” he recalls.

The work never stopped. But his body did. At first, it was just fatigue. Then one day, he fainted in the operating theatre. “Not once. Twice, actually. Inside the operating theatre. That moment scared me. It made me stop and ask myself, ‘If I collapse, who’s going to help my patients?’ That thought haunted me.”

That was the turning point. Life had been trying to send him signals. Now it had finally yelled loud enough for him to listen.

A Drawer. A Watch. A Turning Point.

Around the same time in 2019, a Pharma company rep who had visited him gave him a GOQii watch. At first, it sat in a drawer. For six to 8 months, he didn’t use it. “I thought it was just another gadget. I didn’t think it would fit into my routine, or even help, to be honest,” he says with a shrug.

But curiosity eventually won. And, he decided to try it. He wore the band, downloaded the app, and started exploring. To his surprise, it wasn’t just a step counter. It helped him log his meals, track his water intake, monitor his sleep, and reflect on his daily habits. “Suddenly, I had a dashboard of my life,” he says. “I saw how little I moved, how poorly I slept.

All this while, he did not use the coach service. “I was losing weight, but I did not take note of my diet and exercise. I was not sure how to interpret the data that was on my app. I was still missing one piece, human guidance.” Bhatt says.

This is when he activated the code and availed of the coach service since 2021. “At first, I just posted what I ate. But when I started with the coach service, my coach responded to every post. She started giving me small tips. No lectures. Just practical nudges,” he says.

The Power of Coaching

The coach started with his diet. She brought about minor changes by cutting down on processed carbs, added more fibre, and encouraged him to eat at consistent times. These changes help him reduce bloating and improve his digestion. Then came the movement. Nothing fancy. Just walking for 30 minutes a day.

“It sounds simple, right? But when someone walks that journey with you, holds you accountable, and celebrates small wins, that’s when things change.”

And change they did. Over time, he dropped from 82 kilos to 68. His waist trimmed down from 34 inches to 30. His lipid profile tells the same story. Back in September 2023, his total cholesterol was sitting at 228. Today, it’s down to 189. His LDL has fallen from 151 to 131, and his triglycerides have dropped from 160 to 129.

These changes aren’t just numbers. His GOQii Health Risk Assessment score climbed from 75 to 86. His skin started glowing, his energy levels soared, and that constant fatigue? Gone.

“I sleep well now. I wake up with clarity. I no longer crash during the day. Even my patients have noticed me. Some even ask me what I’m doing differently.”

His family sees it too. His friends joke that he looks like he’s turned the clock back.

“Some of them say I look 16,” he laughs. “I tell them, if I can do it, anyone can. You just need to start.”

More Than a Transformation

Now, after seven consistent years with GOQii, Dr Ranjit isn’t just healthier, he’s a different man altogether. One who understands the value of self-care not as an indulgence, but as a responsibility.

“As doctors, we often put ourselves last. But we forget, we are the instrument. If we don’t keep ourselves sharp and well, how can we help others?”

This is more than a fitness transformation. It’s a reminder that change doesn’t always come from grand resolutions. Sometimes, it begins with listening to your own body. Sometimes, it’s as simple as saying yes to something you once ignored.

And sometimes, like in Dr Ranjit’s case, it’s a quiet moment of collapse that forces you to stand up again, this time, stronger and more mindful than ever.

Does the journey of Dr Ranjit Bhatt inspire you to begin yours? Speak to a GOQii Coach by subscribing to Personalised Health Coaching here.

For more inspiring stories, check out Healthy Reads.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Homemade Remedy For Monsoon Illnesses – Decoction Syrup or Kadha Recipe

Homemade Remedy For Monsoon Illnesses - Decoction Syrup or Kadha Recipe
Amidst the joy of rain-soaked moments and the pleasant ambiance, monsoons also bring along their unwelcome companions: fever, cough, cold, infections, and stomach disorders. While antibiotics may offer a quick fix, they can compromise our immunity, leading to relapses. Thankfully, our ancestors bequeathed us with a timeless solution – a Decoction syrup or Kadha!

Incorporating this age-old elixir into your routine can alleviate cough, cold, fever, and stomach pain, providing relief when you need it most. With its simple preparation, delightful taste, and appeal to kids, the Decoction Syrup or Kadha, saves you from chasing after them with medicines.

So, get ready to unlock the secret of Grandma’s healing elixir and discover the natural way to combat monsoon illnesses. Let’s dive into the world of this magical remedy passed down through generations, bringing you the best of traditional wisdom and holistic wellness.

What You Will Need 

  • Garlic – 1 clove, crushed or sliced. It contains a sulfur compound known as Allicin which is anti-viral, antibiotic, and antiseptic.
  • Ginger – 1 inch, washed, peeled and lightly crushed. It is an excellent anti-microbial and anti-inflammatory herb known for suppressing nausea and vomiting, reducing fever and coughing, treating inflammation, congestion, cold, diarrhea, indigestion, and flatulence.
  • Cardamom – 2 to 3. It stimulates digestion. It also helps to reduce body temperature and congestion of lungs.
  • Black Pepper – 3 whole or crushed. It is loaded with antioxidants and relieves many pains including headaches.
  • Jeshtimadh/Jyeshtamadhu (Liquorice Root) – 1 small stick. It is an excellent herb for getting relief from cough.
  • Cloves – 2. It contains an anti-inflammatory chemical called Eugenol. The combination of anti-inflammatory and antioxidant properties spells heaps of health benefits.
  • Black Tulsi (Basil) – 4 to 5 leaves. Black Tulsi or Basil leaves have excellent anti-fungicidal, anti-bacterial and anti-biotic properties which fight fever. It is also known to reduce fever.
  • Raw Honey/Jaggery – 1 teaspoon. Honey is antibacterial, antimicrobial, and antiseptic.
  • Lemon – Half lemon. High in vitamin C, lemon may help decrease the strength of the cold and flu virus in the body and reduce phlegm.

How To Prepare The Decoction Syrup or Kadha 

  1. Take 2 cups of water in a vessel
  2. Add all the above ingredients (except honey/jaggery and lemon) to the water
  3. Let the mixture boil, till the amount of water reduces to half
  4. Switch the gas off and now, add honey/jaggery and squeeze the lemon
  5. Strain it and sip it hot

Note: In case of severe illness, please visit a doctor. If you feel things are under control, try managing them with natural sources. Your body is designed to heal by itself.

We hope you try this Decoction Syrup or Kadha to help you fight monsoon illnesses and build your immunity! Let us know your experience in the comments below.

You can find more healthy recipes here. If you’re looking for more information to fight monsoon illnesses naturally or to simply build your immunity, speak to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Silencing the Food Noise: Tackling Cravings While on GLP-1 Therapy

Silencing the Food Noise: Tackling Cravings While on GLP-1 Therapy
Think about this for a second: You’re in the middle of your workday, focused and productive, when out of nowhere, a voice in your head pipes up: “A slice of cake wouldn’t hurt…” Suddenly, you’re battling thoughts of crisps, chocolate, or that tempting takeaway. This constant internal dialogue about food, often referred to as food noise, can be one of the biggest hurdles to healthy eating, even when you’re on effective treatments like GLP-1 receptor agonists.

So, what exactly is food noise? And how do you quieten it, especially if you’re already on medication that’s supposed to help with appetite?

Food noise is the non-stop chatter in your brain about food, whether you’re hungry or not. It’s that mental loop of cravings, planning your next snack, or emotional eating cues that have nothing to do with physical hunger. It can be:

  • A response to stress
  • A product of habit
  • A way to avoid difficult emotions
    Or simply environmental, like the smell of baked goods or a food advert on TV

For many people with obesity or type 2 diabetes, food noise can feel relentless. And it’s not about lack of willpower, it’s rooted in biology, psychology, and learned behaviour.  Weight loss and hormone experts state that food noise appears to be significantly reduced by medications like semaglutide and tirzepatide.

How this is thought to work is that these medications essentially block or reduce the communication between the digestive tract and the brain, thus interfering with “food noise” signals that trigger hunger, cravings, or intrusive thoughts about food.

How GLP-1 Medications Help – But Don’t Silence Everything

GLP-1 receptor agonists such as semaglutide and liraglutide are game-changers. They work by mimicking a hormone that regulates appetite, slows gastric emptying, and helps you feel full sooner and for longer. In many people, this leads to significant weight loss and improved glucose control.

However, while GLP-1 therapy may reduce food noise, it doesn’t eliminate it. Emotional eating patterns, deeply embedded habits, and environmental triggers don’t disappear overnight. This is why managing food noise needs a multi-faceted approach.

Strategies to Deal With Food Noise

Here are evidence-backed strategies that can help quieten the noise and bring more awareness and control to your eating habits:

  1. Name It to Tame It

The moment you notice food thoughts popping up, pause. Ask yourself:

“Is this physical hunger or head hunger?” Recognising the difference gives you power over the impulse. If it’s an emotional or habitual issue, acknowledge it; don’t judge yourself for it.

  1. Mindful Eating Practices

Slow down. Engage all your senses when you eat. When you eat without distractions, no phone, no telly, just you and your plate, you become more in tune with your body’s hunger and fullness signals. Research shows mindful eating can significantly reduce binge-eating behaviours and promote satisfaction with smaller portions.

  1. Don’t Skip Meals

Ironically, skipping meals can make food noises louder later in the day. GLP-1s may reduce appetite, but your body still needs nutrition. Structured, balanced meals prevent dips in energy and minimise rebound cravings.

  1. Strategic Snacking

Instead of resisting snacks altogether, plan smarter ones. High-protein, high-fibre options (think Greek yoghurt, boiled eggs, or nuts) can keep you full longer and curb the urge for sugary quick fixes.

  1. Create a ‘Craving Pause’ Ritual

When cravings hit, delay action by 10 minutes. Take a walk, sip water, write in a journal, or simply breathe. Most cravings peak and fade quickly—this brief pause creates space for you to respond thoughtfully rather than react impulsively.

  1. Environment Matters

Out of sight, out of mind works. Keep trigger foods out of your immediate environment and make nourishing options more accessible. Rearranging your fridge or pantry can be a surprisingly effective first step.

  1. Address Emotional Triggers

Cravings often mask emotions – boredom, sadness, loneliness, even joy. Therapy, journaling, or talking with a trusted friend can help untangle emotional patterns behind eating.

When to Seek Support

If food noise continues to dominate your day, consider speaking to a dietitian, health coach, or behavioural therapist with experience in obesity care. GLP-1s are powerful, but they work best when combined with lifestyle tools, habit change, and compassionate support.

You’re Not Failing – You’re Rewiring

If you’re on GLP-1 therapy and still struggling with food noise, you’re not doing anything wrong. Remember: you’re unlearning years sometimes decades of behaviour. That takes time, patience, and persistence.

Cravings are not a moral failing. They’re a message. And with the right tools, you can listen, learn, and choose differently.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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